Panko-Crusted Asparagus Spears

Rating: 4 stars
5 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0

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.

Victoria Abbott Riccardi
Source: EatingWell Magazine, March/April 2011

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Recipe Summary

total:
50 mins
Servings:
4
Nutrition Profile:
Low-Calorie
High Fiber
Dairy-Free
Vegetarian
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • Preheat oven to 450 degrees F. Line a baking sheet with foil; coat with cooking spray.

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  • 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.

Tips

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.

Nutrition Facts

Per Serving:
164 calories; protein 4.4g 9% DV; carbohydrates 18.9g 6% DV; exchange other carbs 1.5; dietary fiber 2.7g 11% DV; sugars 2.9g; fat 8.5g 13% DV; saturated fat 1.2g 6% DV; cholesterol 5mg 2% DV; vitamin a iu 579.1IU 12% DV; vitamin c 4.8mg 8% DV; folate 43.2mcg 11% DV; calcium 71.3mg 7% DV; iron 2.3mg 13% DV; magnesium 30.2mg 11% DV; potassium 185.8mg 5% DV; sodium 538mg 22% DV; thiamin 0.1mg 14% DV; added sugar 1g.
Exchanges:

1/2 starch, 1 vegetable, 1 1/2 fat

Reviews (5)

Read More Reviews
5 Ratings
  • 5 star values: 3
  • 4 star values: 0
  • 3 star values: 1
  • 2 star values: 1
  • 1 star values: 0
Reviews:
Most Helpful Most Positive Least Positive Newest
EatingWell User
Rating: 2 stars
04/09/2013
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!!! Read More
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Rating: 3 stars
03/16/2012
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. Read More
emin_13@msn.com
Rating: 5 stars
10/29/2011
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! Read More
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tinacfuchs@aol.com
Rating: 5 stars
10/29/2011
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. Read More
jdcoffer@yahoo.com
Rating: 5 stars
10/29/2011
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 Read More
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