Parmesan Dill Asparagus Fries Recipe - Bronson Healthcare

Parmesan Dill Asparagus Fries Recipe

Picture of Parmesan dill asparagus friesMaking healthy food choices is one way to Be Well and live a healthy lifestyle. At Bronson, we offer a variety of nutrition services for nearly every need. Check out this healthy recipe from our team of registered dietitians and nutrition educators.

Ingredients

  • 1 pound asparagus, washed, trimmed and dried
  • 1 large egg, beaten
  • 1/4-1/3 cup corn flake crumbs or panko bread crumbs
  • 2 tablespoons nutritional yeast
  • ½ teaspoon garlic powder
  • 3-4 tablespoons grated parmesan cheese
  • 1/8 teaspoon ground cayenne pepper
  • 1 tablespoon finely chopped fresh dill
  • Optional: 1/8 teaspoon salt

Directions

  1. Preheat the oven to 425 degrees F.
  2. Place the beaten egg in a shallow dish or bowl.
  3. In another shallow dish, combine the dry ingredients (corn flake crumbs or panko crumbs, nutritional yeast, garlic powder, parmesan cheese, cayenne pepper, dill and salt, if using).
  4. Dip the asparagus spears into the beaten egg, then roll them in the topping.
  5. Place the coated asparagus on a baking tray and roast in the oven until golden brown, about 12-20 minutes depending on the size of the spears.

Special Tip

If you don’t have nutritional yeast, add more cornflake crumbs and grated parmesan. If you don’t have fresh dill, use 1 teaspoon dried dill weed.

Fresh Tip

Look for bright green or violet-tinged asparagus spears with firm stems. Make sure the tips are compact. Thin asparagus will not work well in this recipe. Choose spears of medium-thickness.

Nutrition per serving (per ½ cup serving)

96 calories, 3g fat, 1g saturated fat, 11g carbohydrate, 8g protein, 6.5g fiber, 156mg sodium

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