This starter offers a tantalising twist on a beloved classic that promises to delight the taste buds and nourish the body. Crisp asparagus spears are generously coated in a savoury parmesan crust, offering a symphony of flavours that dance across the palate with each satisfying crunch. Bursting with vitamins, minerals and antioxidants, these delectable fries provide a guilt-free indulgence that’s as wholesome as they are delicious.
Serves: 3-4
Ingredients
Cooking spray or olive oil
1 bunch asparagus spears
1⁄2 cup all-purpose flour
1⁄2 cup panko or gluten-free breadcrumbs
1⁄4 cup grated Parmesan Zest 1 lemon
Salt & pepper, to taste 2 eggs, beaten
Method
1. Preheat oven to 200°C. Line a baking tray with baking paper or lightly grease with cooking spray.
2. Trim tough ends off the asparagus spears and discard.
3. Place all-purpose flour in a shallow dish.
4. In another shallow dish, combine breadcrumbs, parmesan, lemon zest, salt and pepper. Mix well to combine.
5. Place beaten eggs in a third shallow dish.
6. Dredge each asparagus spear in the flour, shaking off any excess. Dip floured asparagus spear into the beaten eggs, ensuring it’s evenly coated. Then, coat asparagus in the breadcrumb mixture, pressing gently to adhere the coating. Make sure asparagus is evenly coated on all sides.
7. Place coated asparagus spears in a single layer on the prepared baking sheet.
8. Lightly spray tops of asparagus spears with cooking spray or drizzle with a little olive oil. 9. Bake in preheated oven for 12-15 mins, or until the asparagus is tender and coating is golden brown and crispy.
10. Serve baked crispy asparagus fries hot as a delicious and healthier alternative to traditional fries.
Servings
4
Prep time
Cook time
Recipe
Ingredients
- Cooking spray or olive oil
- 1 bunch asparagus spears
- 1⁄2 cup all-purpose flour
- 1⁄2 cup panko or gluten-free breadcrumbs
- 1⁄4 cup grated Parmesan
- Zest 1 lemon
- Salt & pepper, to taste
- 2 eggs, beaten
Method
- Preheat oven to 200°C. Line a baking tray with baking paper or lightly grease with cooking spray.
- Trim tough ends off the asparagus spears and discard.
- Place all-purpose flour in a shallow dish.
- In another shallow dish, combine breadcrumbs, parmesan, lemon zest, salt and pepper. Mix well to combine.
- Place beaten eggs in a third shallow dish
- Dredge each asparagus spear in the flour, shaking off any excess. Dip floured asparagus spear into the beaten eggs, ensuring it’s evenly coated. Then, coat asparagus in the breadcrumb mixture, pressing gently to adhere the coating. Make sure asparagus is evenly coated on all sides.
- Place coated asparagus spears in a single layer on the prepared baking sheet.
- Lightly spray tops of asparagus spears with cooking spray or drizzle with a little olive oil.
- Bake in preheated oven for 12-15 mins, or until the asparagus is tender and coating is golden brown and crispy.
- Serve baked crispy asparagus fries hot as a delicious and healthier alternative to traditional fries.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
