Panko Parmesan Asparagus - Slender Kitchen
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Panko Parmesan Asparagus

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118
Calories 
12g
Carbs 
4g
Fat 
9g
Protein 
4
Weight Watchers® SmartPoints™
(3 PointsPlus®)

Recipes Content

Recipe

This dish was inspired by a craving for Parmesan french fries (a secret weakness) and an abundance of asparagus in my fridge. It takes fresh, delicious asparagus coated with mustard, panko bread crumbs, and Parmesan, baked until crispy on the outside. These are a perfect side dish, appetizer at a cocktail party, or afternoon snack dipped in some marinara sauce.

Prep Time

Panko Parmesan Asparagus

9
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 1 lb. asparagus
  • 1 tsp Dijon mustard
  • 1 U egg
  • 1 U egg white
  • 2/3 cup Panko bread crumbs
  • 1/3 cup shredded Parmesan cheese
  • Salt and pepper

Nutritional Facts

Serving Size: 
4-5 spears (96g)
Amount Per Serving
Calories 118
Calories from Fat 38
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
10%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 53mg
18%
Sodium 214mg
9%
Total Carbohydrate 12g
4%
Dietary Fiber 3g
11%
Sugars 3g
Protein 9g

Directions

  1. Preheat oven to 425 degrees. Cut the ends off of the asparagus.
  2. Stir together the egg, egg white, mustard, salt, and pepper. Place in a dish large enough to dip asparagus into. Combine the panko bread crumbs and Parmesan cheese on another plate.
  3. Dip the asparagus into the egg mixture and shake off the excess. Then roll in the breadcrumbs. Place on a baking sheet, sprayed with non stick cooking spray. Continue with the rest of the asparagus.
  4. Bake for 15 minutes until the outside begins to crisp up and asparagus are cooked through. Squeeze lemon over the top if desired.
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Notes

Optional: Juice of 1/2 lemon
Optional: marinara sauce for dipping (points not included)

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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