Panko-Crusted Asparagus Spears
From EatingWell: 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.
- 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
- 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.
Tips & Notes
- 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: 150 calories; 7 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g added sugars; 4 g protein; 3 g fiber; 516 mg sodium; 190 mg potassium.
Nutrition Bonus: Folate (24% daily value).
Carbohydrate Servings: 1
Exchanges: 1/2 starch, 1 vegetable, 1 1/2 fat
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- Ease of Preparation
- Total Time
- 1 hour or less
- March/April 2011