Asparagus Baked Fries
1 serving of asparagus baked fries contains 214 Calories. The macronutrient breakdown is 40% carbs, 32% fat, and 28% protein. This is a good source of protein (28% of your Daily Value), potassium (7% of your Daily Value), and calcium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 12 minutes
Ingredients
Directions
- Preheat the oven to 425°F and line a baking sheet with parchment paper.
- In a large bowl, mix the panko and Parmesan cheese. Add salt and pepper to taste, then set aside.
- Place the flour and beaten eggs into separate bowls. Coat the asparagus spears in flour, dip in beaten eggs, and roll in the panko mixture.
- Arrange the asparagus spears in a single layer on the prepared baking sheet. Bake for 10-12 minutes until golden brown. Serve immediately.
Nutrition Facts
For 1 serving of asparagus baked fries (197g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 214 | |
| Fats | 8g | 10% |
| Saturated fats | 3g | 17% |
| Trans fats | 0g | |
| Cholesterol | 193mg | 64% |
| Sodium | 609mg | 26% |
| Carbs | 22g | 8% |
| Net carbs | 19g | |
| Fiber | 3g | 11% |
| Sugar | 2g | |
| Protein | 15g | |
| Calcium | 182mg | 18% |
| Iron | 4mg | 48% |
| Potassium | 318mg | 7% |
| Vitamin D | 1μg | 7% |
| Vitamins and Minerals | ||
| Alpha carotene | 10μg | |
| Beta carotene | 516μg | |
| Caffeine | 0mg | |
| Choline | 167mg | 30% |
| Copper | 0.3mg | 31% |
| Fluoride | 1μg | |
| Folate (B9) | 85μg | 21% |
| Lycopene | 0μg | |
| Magnesium | 29mg | 7% |
| Manganese | 0.3mg | 12% |
| Niacin | 1mg | 8% |
| Pantothenic acid | 1mg | 24% |
| Phosphorus | 240mg | 34% |
| Retinol | 102μg | |
| Riboflavin (B2) | 0.4mg | 33% |
| Selenium | 23μg | 42% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 1213IU | |
| Vitamin A | 146μg | 16% |
| Vitamin B12 | 1μg | 25% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 6mg | 7% |
| Vitamin D IU | 43IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 48μg | 40% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0.3g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 17% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| 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 | 0.4g | |
| 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 | |
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