pbs-aspragus-fries
Eating healthier is not only a commitment, it’s a mindset. Many parents are recommitting themselves to eating and feeding their family better in 2015. This starts with us, parents, setting an example and managing the food we bring into the home. I know, it’s easier said than done.

I have a goal this year to find ways for my kids to eat more vegetables. I’m hoping that by preparing asparagus as “fries” my six-year-old son Eli would like that vegetable more. Fortunately they are very easy to make. In fact, this recipe is a great one to invite kids to help prepare. Using Japanese bread crumbs known as panko, I combined them with grated Parmesan cheese, garlic salt, and black pepper for an outer crispy coating. Baking the “fries” versus deep-frying them in oil makes this a healthy snack or side dish that most people will love and feel good about. The asparagus only needs to bake for around 10 minutes and their natural shape make them easy to pick up and eat.

I recommend using asparagus that is not too skinny or thick. Although your kids might ask for dipping sauce I don’t feel like these fries need it. They are just perfect on their own. One pound makes the perfect snack for a few people or this can be served as a side dish to a nice dinner.

Happy New Year! May you achieve all your goals this year.

Recipe: Asparagus Fries

  • Prep Time: 10 min(s)
  • Cook Time: 10 min(s)
  • Total Time: 20 min(s)
  • Servings: 2-4 as a side dish

A fun and healthy vegetable asparagus fries recipe that is baked in the oven to crispy perfection.

Ingredients

    1 pound asparagus, trimmed
    1/2 cup flour
    2 egg whites
    1 tablespoon mayonnaise
    1 cup panko (Japanese) breadcrumbs
    1/2 cup grated Parmesan
    1 teaspoon garlic salt
    1/4 teaspoon black pepper
    Kosher salt and freshly ground black pepper to taste

Instructions

    Preheat the oven to 425 degrees F.

    In a bowl large enough to fit the asparagus, beat the egg whites and mayonnaise together.

    In a separate container large enough to fit the asparagus (a plate will do), add the flour.

    In a separate container large enough to the fit the asparagus, combine the panko, Parmesan, garlic salt, and black pepper.

    Dredge a few pieces of asparagus in the flour.

    Then coat the asparagus in the egg.

    Lastly, coat the asparagus in the panko mixture making sure to press it on.

    Repeat these steps until all the asparagus have been coated.

    Bake the asparagus in a single layer for 10-13 minutes until golden and crispy.

    Serve warm.

     

You Might Also Like

  • http://culturepattern.com/ angelonfire

    def gonna try these

  • cristin riffle

    *Flour and all purpose flour are both mentioned at 1/2 cup measures, I think maybe its just 1/2 cup all purpose flour and the other reference is duplicate but can you confirm 1/2 or 1 cup flour?

    • riffers

      I’m not sure it matters much, since you’re only using it to dredge the asparagus. Start with 1/2 cup and add more if needed.

    • Alice

      HI, the recipe has been corrected. Thanks!

      • cristin riffle

        Thanks!

  • AKA

    I wouldn’t call something with mayo, parmesan and salt “healthy” especially for kids.

  • Justin Ramirez

    Any way I can replace the mayo?

  • Chloe

    To notch up the healthy part a bit, could make
    this with just egg white, panko, some salt-free seasoning and a spray of olive oil.

    • Jencendiary

      You’re already eating asparagus. Why take the flavor out of it?

  • Angela

    If you’re coming from having an atrocious diet maybe you’d consider mayonnaise in a recipe “healthy.” My kids eat asparagus lightly brushed with extra virgin olive oil, a squeeze of lemon, pinch of sea salt and black pepper roasted in a toaster oven at 350 for 12 minutes. Takes 20% less total time than this recipe and much healthier. Plus the kids actually taste the great flavor of the vegetable. No need to hide that from them with some sort of breading.