Baked Asparagus Sticks

Baked Asparagus Sticks

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  • Each serving
  • 130 cal
  • 4g fat (1.5g sat)
  • 60mg chol
  • 220mg sodium
  • 18g carb
  • 3g fiber
  • 8g protein


  • Cooking oil spray
  • 1/4 cup all-purpose or whole wheat flour
  • 1 egg, beaten
  • 1/4 cup breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • Marinara sauce, for dipping


Preheat oven to 425° F. Place a wire rack on a baking sheet and lightly spray with cooking oil.

Place flour in one deep plate and beaten egg in another deep plate. Combine breadcrumbs, Parmesan cheese and Italian seasoning; place this mixture in a third deep plate.

Make an assembly line with the plates. First, roll an asparagus spear in flour, shaking off any excess. Then dip the spear in beaten egg to cover. Finally, coat asparagus in breadcrumb mixture, making sure it is evenly coated.

Put coated asparagus spear on the prepared wire rack. Coat remaining asparagus, arranging them on the baking sheet so the spears are not touching. Roast in the oven until tender-crisp and golden brown, about 15 minutes.

Allow to cool slightly. Serve warm with marinara dipping sauce.

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