ADVERTISEMENT
More
Panko-Crusted Asparagus Spears
5 Reviews
From: EatingWell Magazine March/April 2011
Warm from the oven, these crunchy asparagus spears make a tasty side dish or cocktail nibble. Before being coated in panko breadcrumbs they are rolled in a flavorful sesame-miso sauce that doubles as a simple dipping sauce.
- By: Victoria Abbott Riccardi EatingWell Recipe Contributor
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- Cooking spray, preferably canola oil
- 1/3 cup low-fat mayonnaise
- 2 scallions, trimmed and finely chopped
- 2 tablespoons white miso (see Notes)
- 1 teaspoon chile-garlic sauce
- 1/2 teaspoon toasted sesame oil
- 1 bunch asparagus (about 1 pound), trimmed
- 3/4 cup Japanese-style panko (see Notes)
- 1/4 cup sesame seeds
Preparation
-
Active
-
Ready In
- Preheat oven to 450 °F. Line a baking sheet with foil; coat with cooking spray.
- Combine mayonnaise, scallions, miso, chile-garlic sauce and oil in a small bowl.
- Place asparagus in a shallow dish and toss with half the miso mixture (about 1/4 cup), making sure the asparagus is well coated.
- Combine panko and sesame seeds in another shallow dish. Working with one spear at a time, roll in the panko mixture and place on the prepared baking sheet, leaving a bit of room between each spear. Coat the prepared spears with cooking spray.
- Roast the asparagus until the coating is browned and crispy and the asparagus is tender, 20 to 25 minutes. Serve with the remaining miso mixture as a dipping sauce.
- Notes: Miso is fermented soybean paste made by inoculating a mixture of soybeans, salt and grains (usually barley or rice) with koji, a beneficial mold. Miso is undeniably salty, so a little goes a long way. White or sweet miso (Shiromiso), made with soy and rice, is yellow and milder in flavor; use for soup, salad dressings and sauces for fish or chicken. Look for it near tofu at well-stocked supermarkets.
- Although we typically use whole-wheat panko-style breadcrumbs, for this recipe we recommend using white, Japanese-style panko breadcrumbs for the best texture and flavor. Look for them in the Asian-food section of most supermarkets or near other breadcrumbs.
- Per serving: 164 calories; 8 g fat(1 g sat); 3 g fiber; 19 g carbohydrates; 4 g protein; 43 mcg folate; 5 mg cholesterol; 3 g sugars; 1 g added sugars; 579 IU vitamin A; 5 mg vitamin C; 71 mg calcium; 2 mg iron; 538 mg sodium; 186 mg potassium
- Nutrition Bonus: Folate (24% daily value)
- Carbohydrate Servings: 1
- Exchanges: 1/2 starch, 1 vegetable, 1 1/2 fat
Reviews 5
April 09, 2013
By: EatingWell User
made a healthier/tastier version
coat with fat free greek yogurt and use lemon pepper panko. No sauce required!!! I do the same thing with fish and chicken delicious!!!
March 15, 2012
By: ...
It was just okay.
I need to mess around with this recipe because the panko is a great idea but it needs something, like another spice, I just haven't figured out what yet.
Pros: I liked the crunch from the panko.
Cons: It really didn't taste like anything.
April 18, 2011
By: jdcoffer
Great way to prepare asparagus!
I made this last night and it was great!
My spears also came out a little over toasted at 20 mins. I wasn't sure I would like these as I am not a big fan of sesame seeds, but with the dipping sauce, the strong flavor of the sesame seeds was mellowed.
I couldn't find the white miso sauce so substituted some soy sauce. Will try again with the miso since I have never used miso before.
Pros: Easy
April 10, 2011
By: tinacfuchs
A definite keeper
I would agree with trying a slightly lower oven temp since the tips did begin to burn a little. These were really delicious, and coating them in the sauce of great ingredients definitely made them so. I can't wait to make them again.
Pros: Made this for a dinner party app and everyone raved. Taste was great at room temperature.
Cons: The asparagus spears were big, and a little wobbly, some needed a fork and plate to eat. Need to handle gently so you don't lose the crust.
March 29, 2011
By: emin_13
Yum
I simplified this recipe and just dipped the spears in a mixture of egg whites and a little mayo then crusted them with the panko breadcrumbs and cooked per the recipe. I found the temperature to be a little high so I turned my oven down since they started to burn a little. These are delicious!
