PANKO-PARMESAN ASPARAGUS WITH GARLIC DIPPING SAUCE
PREPARATION TIME: 15 MINS COOKING TIME: 15 MINS SERVES 6 (AS A CARB SIDE)
An easy party starter.
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
110g (3/4 cup) panko breadcrumbs 20g (1/4 cup) finely grated
Freshly ground black pepper 24 spears asparagus, woody
Garlic dipping sauce
3 Tbsp 97% fat-free mayonnaise 3 Tbsp low-fat Greek-style
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.