PANKO-PARME­SAN AS­PARA­GUS WITH GAR­LIC DIP­PING SAUCE

PREPA­RA­TION TIME: 15 MINS COOK­ING TIME: 15 MINS SERVES 6 (AS A CARB SIDE)

Diabetic Living - - In Season -

An easy party starter.

NU­TRI­TION INFO

PER SERVE 747kJ, pro­tein 9g, to­tal fat 5.3g (sat. fat 2g), carbs 21g, fi­bre 3g, sodium 290mg

• Carb ex­changes 1½

• GI es­ti­mate medium

40g (1/4 cup) whole­meal

plain flour

60g egg

110g (3/4 cup) panko bread­crumbs 20g (1/4 cup) finely grated

parme­san

Freshly ground black pep­per 24 spears as­para­gus, woody

ends trimmed

Cook­ing spray

Gar­lic dip­ping sauce

3 Tbsp 97% fat-free may­on­naise 3 Tbsp low-fat Greek-style

nat­u­ral yo­ghurt

1 Tbsp white wine vine­gar 2 Tbsp chopped flat-leaf pars­ley 1 tsp Di­jon mus­tard

1 clove gar­lic, crushed

1 Pre­heat oven to 200°C (fan­forced). Line a bak­ing tray with bak­ing pa­per. Place flour in a shal­low dish. Put egg in a shal­low bowl and whisk well. Put panko, parme­san and pep­per in a food pro­ces­sor. Cover and pulse un­til mix­ture is finely chopped. Trans­fer panko mix­ture to a shal­low dish.

2 Roll each as­para­gus spear in flour. Dip in egg, then roll in the panko mix­ture to coat. Place on lined bak­ing tray and sprin­kle with any re­main­ing panko mix­ture. Spray with oil. Place in oven and bake for 12-15 min­utes or un­til the as­para­gus is ten­der and coat­ing is golden.

3 Mean­while, to make gar­lic dip­ping sauce, com­bine all the in­gre­di­ents in a small bowl.

4 Serve as­para­gus with the gar­lic dip­ping sauce.

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