Sunday, February 26, 2012
Baked asparagus fries!
All you need is liquid egg whites, asparagus, and bread crumbs...you can choose to use panko over bread crumbs but bread crumbs are slightly less calories and carbs...slightly
Preheat your oven to 385 degrees.
Grab a baking sheet. Spray that sucker down with a light coat calorie-free cooking spray.
Get your asparagus ready...I took two handfuls of asparagus, cut the ends off and depending how long each stalk is cut them in half or in thirds...you decide the lenth you want...I like the length of typical fries. I take a large tupperware container and put 1/2 a cup of liquid egg whites in. I sprinkle garlic powder and cracked black pepper in the whites. I add the cut asparagus, lid the container and do the hustle...shake shake shake. You want the asp. coated with the whites just enough to be damp...
On a large plate put about 3/4 a cup of bread crumbs...You do NOT want to coat the asp with a ton of crumbs. I place a few stalks on top of the bread crumbs at one time, then with my handle sprinkle some crumbs on the top...then I transfer to the baking sheet...lay them next to each other but make sure they aren't touching or they will bake together. Repeat until all your asparagus is on the baking sheet and separated...now you can relax...Pop em in the oven and leave those bad boys cooking for about 20 mins. If they are realllly skinny stalks...check in 15...after 15-20, touch one, if it isnt really crispy then check every 5-7 mins until you can literally pick one of the fries up like a regular crispy fry.
Take them out and let them sit for just a few mins. Voila!
Now. A few sauce ideas.
Fat free horseradish sauce:
8 oz of fat free sour cream, add horseradish until it is hot enough for your liking (taste)...add chopped scallions and chive for a nice kick
Fat free sriracha sauce:
8 oz of nonfat greek yogurt, add sriracha til it is hot enough for your liking
Posted by Nikki Ferrone at 8:47 PM