Panko & Parmesan-Crusted Asparagus with Garlic-Mayo Dipping Sauce

Panko & Parmesan-Crusted Asparagus with Garlic-Mayo Dipping Sauce

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From: Diabetic Living Magazine

This cheesy and crispy asparagus dish is the perfect accompaniment to any meal.

Ingredients 6 servings

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Original recipe yields 6 servings
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Nutrition per serving may change if servings are adjusted.
  • Nonstick cooking spray
  • ¼ cup all-purpose flour
  • ¼ cup refrigerated or frozen egg product, thawed, or 1 egg, lightly beaten
  • ¾ cup panko bread crumbs
  • ¼ cup grated Parmesan cheese
  • ¼ teaspoon black pepper
  • 24 spears fresh asparagus (about 12 oz.), trimmed
  • Garlic-Mayo Dipping Sauce
  • ¼ cup light mayonnaise
  • ¼ cup fat-free Greek yogurt
  • 2 tablespoons snipped fresh Italian parsley
  • 1 tablespoon white-wine vinegar or lemon juice
  • 1 tablespoon Dijon-style mustard
  • 1 large clove garlic, minced

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Lightly coat a large baking sheet with cooking spray. Place flour in a shallow dish. Place egg in a second shallow dish. In a food processor combine panko, cheese and pepper. Cover and pulse until fine crumbs form. Transfer mixture to a third shallow dish.
  2. Roll each asparagus spear in flour. Dip in egg, then roll in panko mixture to coat. Place ½ inch apart on the prepared baking sheet. Sprinkle with any remaining panko mixture and lightly coat with cooking spray.
  3. Bake 12 to 15 minutes or until asparagus is tender and coating is light brown. Serve warm with Garlic-Mayo Dipping Sauce.

Nutrition information

  • Serving size: 4 asparagus spears and 1½ tablespoon sauce
  • Per serving: 88 calories; 3 g fat(1 g sat); 1 g fiber; 10 g carbohydrates; 4 g protein; 28 mcg folate; 5 mg cholesterol; 2 g sugars; 531 IU vitamin A; 5 mg vitamin C; 55 mg calcium; 1 mg iron; 200 mg sodium; 117 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: ½ vegetable, ½ starch, ½ fat

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