Side Dishes
Calories
201
Sodium
1078mg
44% DV
Fat
14g
21% DV
Protein
9g
19% DV
Carbs
6g
2% DV
Fiber
1g
4% DV
Panko Parmesan Crusted Asparagus
April 29, 2016
63
Panko Parmesan Crusted Asparagus - Asparagus is encased in a crispy coating of panko-parmesan crumbs resulting is a vegetable that tastes more like a treat.
4
1/2 lb. asparagus – about 14 spears
1 egg
1½ tablespoon olive oil
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
1/3 cup finely grated parmesan cheese
3 tablespoons cup panko breadcrumbs
Olive oil cooking spray
2 lemon wedges
1 egg
1½ tablespoon olive oil
1 tablespoon Dijon mustard
¼ teaspoon salt
¼ teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
1/3 cup finely grated parmesan cheese
3 tablespoons cup panko breadcrumbs
Olive oil cooking spray
2 lemon wedges
Preheat the oven broiler to high and position a rack about 6 inches from the heating element. Spray a half sheet pan (18” x 13”) with a thin layer of olive oil cooking spray.
Trim off the tough, bottom, 1 or 2 inches of the asparagus spears.
In a shallow dish or pan whisk together the egg, olive oil, Dijon mustard, salt, garlic powder, and pepper.
In another shallow dish or pan mix together the parmesan cheese and panko breadcrumbs.
Place the asparagus spears into the egg mixture 3 or 4 at a time, rotate them so they are completely coated, then place them in the pan/dish with the parmesan/panko mixture. Shake the pan/dish to coat the asparagus and spoon some more of the mixture on top of each spear if needed. Transfer to the half sheet pan and repeat with the remaining spears. Spray each asparagus spear with a thin coating of olive oil cooking spray and broil for 8 minutes.
Squeeze fresh lemon juice over the top and serve.
Nutritions
Calories
201
Sodium
1078mg
44% DV
Fat
14g
21% DV
Protein
9g
19% DV
Carbs
6g
2% DV
Fiber
1g
4% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 5g 28%
Polysaturated Fat 1g 12%
Monosaturated Fat 6g 40%
Cholesterol 53mg 18%
Sodium 1078mg 44%
Potassium 170mg 4%
Protein 9g 19%
% DAILY VALUE*
Total Carbohydrate
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 474IU 9%
Vitamin B6 0.30000000000000004mg 15%
Vitamin C 1mg 3%
Calcium 146mg 14%
Iron 0.8500000000000002mg 4%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.