Crispy Parmesan Asparagus Sticks [Bulkbites.com]

• Servings: 4
• Time: 40 minutes

Asparagus is one of those food items that is loaded with nutrients. In fact, it is a wonderful source of vitamins K, E, C and A, folate and fiber. Besides this, the trace mineral chromium present in asparagus helps insulin to transport glucose across various cells through bloodstream. Asparagus is also useful in that it has rich antioxidant properties. Therefore, their regular consumption can prove beneficial in neutralizing the harmful effects of free radicals. Asparagus can also be used to prevent medical condition like cancer. The benefit is eating egg white is that it does not contain cholesterol and therefore your heart health is likely to remain stable in consuming egg whites regularly.

Nutrition

• calories: 131
• protein: 8
• carbs: 23
• fat: 2
• saturated fat: 0.88
• polyunsaturated fat: 0.18
• monounsaturated fat: 0.39
• cholesterol: 5
• sodium: 161
• potassium: 309
• dietary fiber: 3.58
• sugars: 2.46
• vitamin a: 55
• vitamin c: 7
• calcium: 99
• iron: 3
• magnesium: 0
• complex carbs: 16.96
• other fats: 0.55

Ingredients

• 2 large Egg, white, raw, fresh
• 30 spear, medium Asparagus, raw
• 1 dash Salt, table
• 1 dash Spices, pepper, black
• 0.24 cup Cheese, parmesan, dry grated, reduced fat
• 2 1/2 cup Panko (Japanese Style Bread Crumbs
• 0.32 unit Wheat flour, whole-grain, soft wheat

Instructions

• Set the oven temperature to 425 degrees F.
• Then coat a wire rack using non-stick spray and place it on a baking sheet.
• Remove the tough ends of asparagus spears.
• Mix the cheese, flour and panko in a bowl. Whisk the egg whites in a small bowl as well. Add seasoning to taste.
• Take each asparagus spear and coat it with egg whites. Then place the spear in the panko mixture and try to cover completely.
• Once the spears are completely covered, then you can place them on the wire rack.
• Now the coated spears are ready to be baked in an oven for at least 15 minutes at 425 degrees F.
• Serve immediately.