Asparagus Baked Fries
1 serving of asparagus baked fries contains 225 Calories. The macronutrient breakdown is 40% carbs, 34% fat, and 26% protein. This is a good source of protein (26% of your Daily Value), potassium (7% of your Daily Value), and calcium (16% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 12 minutes
Ingredients
Directions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- In a large bowl, combine the panko and parmesan cheese. Season with salt and pepper to taste, then set aside.
- Place the flour and beaten eggs into separate bowls. Working in batches, coat the asparagus spears first in flour, then dip into the beaten egg, and finally coat in the panko mixture.
- Place the asparagus spears in a single layer on the prepared baking sheet. Bake in the oven for 10-12 minutes, or until golden brown. Serve immediately.
Nutrition Facts
For 1 serving of asparagus baked fries (199g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 225 | |
| Fats | 9g | 11% |
| Saturated fats | 4g | 18% |
| Trans fats | 0.1g | |
| Cholesterol | 197mg | 66% |
| Sodium | 627mg | 27% |
| Carbs | 23g | 8% |
| Net carbs | 20g | |
| Fiber | 3g | 11% |
| Sugar | 2g | |
| Protein | 15g | |
| Calcium | 164mg | 16% |
| Iron | 3mg | 44% |
| Potassium | 350mg | 7% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 10μg | |
| Beta carotene | 518μg | |
| Caffeine | 0mg | |
| Choline | 168mg | 30% |
| Copper | 0.3mg | 31% |
| Fluoride | 1μg | |
| Folate (B9) | 85μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 28mg | 7% |
| Manganese | 0.3mg | 12% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 245mg | 35% |
| Retinol | 112μg | |
| Riboflavin (B2) | 0.4mg | 32% |
| Selenium | 25μg | 45% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 1249IU | |
| Vitamin A | 156μg | 17% |
| Vitamin B12 | 1μg | 26% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 6mg | 7% |
| Vitamin D IU | 44IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 48μg | 40% |
| Zinc | 2mg | 17% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.3g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 4g | 18% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.4g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
