Baked Asparagus Fries are a tasty and nutritious alternative to fried potato fries. Served alongside a garlic aioli, these will be everyone’s favorite!
Baked asparagus fries offer several nutritional benefits compared to traditional deep-fried alternatives. Here are some of the advantages:
- Lower in Calories: Baking asparagus fries instead of deep-frying them reduces the overall calorie content. Baking requires less oil than frying, making it a healthier cooking method.
- Rich in Nutrients: Asparagus is a nutrient-dense vegetable. It’s a good source of vitamins A, C, and K, as well as folate, iron, and fiber. Baking helps retain more of these nutrients compared to deep-frying.
- High in Fiber: Asparagus is naturally high in dietary fiber, which is beneficial for digestion and can help with weight management. Baked asparagus fries maintain their fiber content better than deep-fried ones.
- Lower in Saturated Fat: Deep-frying often involves the use of oils high in saturated fats, which may contribute to health issues when consumed in excess. Baking requires less oil and can be done with healthier alternatives, reducing the saturated fat content.
- Antioxidant Properties: Asparagus contains antioxidants, including vitamins A and C, which can help combat oxidative stress and inflammation in the body. Baking preserves these antioxidants better than deep-frying.
- Heart Health: Baking is a heart-friendly cooking method as it typically involves less saturated fat. Asparagus itself contains compounds that may contribute to heart health, making baked asparagus fries a heart-healthy snack or side dish.
- Maintains Texture: While frying can result in a crispy texture, baking can also achieve a satisfying crunch with a lower fat content. The asparagus fries may not be as oily but can still be deliciously crispy when baked.
- Easy to Prepare: Baked asparagus fries are relatively easy to prepare, requiring minimal ingredients and a straightforward cooking process. This makes them a convenient and healthier option for those looking to enjoy a tasty snack or side dish.
When baking asparagus fries, consider using olive oil or another heart-healthy oil for added nutritional benefits. Additionally, seasoning with herbs and spices can enhance the flavor without compromising healthiness.
Other asparagus recipes:
Easy 10-minute Air Fryer Asparagus
Air Fryer Asparagus with Hollandaise Sauce
Baked Asparagus Fries with Garlic Aioli
Yield:
4-6 servings
Prep Time:
10 minutes
Cook Time:
15 minutes
Total Time:
25 minutes
Baked Asparagus Fries are a tasty and nutritious alternative to fried potato fries. Served alongside a garlic aioli, these will be everyone's favorite!
Ingredients
- 1 bunch of asparagus spears
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 large eggs
- Cooking spray
For the garlic aioli:
- 1 cup mayonnaise
- 2-3 cloves garlic, minced
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions
- Preheat your oven to 425°F (220°C)
- Wash and trim the tough ends of the asparagus spears.
- In a shallow dish, mix together the breadcrumbs, Parmesan cheese, garlic powder, onion powder, salt, and black pepper.
- In another dish, beat the eggs.
- Dip each asparagus spear into the beaten eggs, ensuring it's well coated.
- Roll the asparagus spear in the breadcrumb mixture, pressing the breadcrumbs onto the asparagus to adhere.
- Place the coated asparagus spears on a baking sheet lined with parchment paper.
- Lightly spray the coated asparagus with cooking spray to help them crisp up in the oven.
- Bake in the preheated oven for about 12-15 minutes or until golden brown and crispy.
- While the fries are baking, mix all the ingredients of the garlic aioli and set aside.
- Serve the baked asparagus fries with the garlic aioli.