Asparagus Fries with Garlic Dip
Asparagus Fries with Garlic Dip - Healthier version of the fast food classic. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
In contrast to "normal" French fries, these have a lighter taste and are not deep-fried, making them much lower in fat and calories.
Whether as a snack, side dish or main course together with a crisp salad - these aromatic asparagus fries with garlic dip are extremely versatile. Use this garlic dip for dipping any vegetable!
(Percentage of daily recommendation)
| Calorie | 232 cal. | (11 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 174.9 μg | (58 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 12.7 μg | (28 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 29.4 mg | (31 %) | ||
| Potassium | 474.8 mg | (12 %) | ||
| Calcium | 267.6 mg | (27 %) | ||
| Magnesium | 58.9 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 23.9 μg | (12 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 111.3 mg |
Ingredients
- Ingredients
- ½ head garlic cloves (about 6-8 cloves)
- salt
- peppers
- 1 tsp olive oil
- ½ bunch Basil
- 3 Tbsps whole grain breadcrumbs
- 3 Tbsps grated Parmesan
- 18 ozs Asparagus
- 2 eggs
- 2 ozs Whole wheat flour
- 7 ozs Yogurt (low-fat)
- 2 Tbsps lemon juice
- 1 tsp noble sweet ground paprika
Preparation steps
Peel the garlic cloves, place them on a baking tray lined with baking paper, season with salt and pepper, and sprinkle with oil. Roast in a preheated oven at 300°F for about 15-20 minutes until the garlic has become soft. Then lightly crush the garlic with a fork and set aside to cool.
In the meantime, wash basil, shake dry and chop finely. Mix with breadcrumbs and parmesan and place in a flat dish.
Wash the asparagus, dab dry and cut off the woody ends. Whisk the eggs. First turn the asparagus in the flour, then dredge it through the egg, and finally turn it in the crumble-parmesan mixture. Press the mixture gently. Proceed in this way until the asparagus is used up.
Place breaded asparagus on a baking tray lined with baking paper and bake in a preheated oven at 425°F for about 15-20 minutes.
Mix roasted garlic with yogurt and lemon juice. Season garlic dip with salt, pepper, and some paprika powder and serve with asparagus fries.
