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Herbed Panko Asparagus Spears
7 min prep time
7 min cook time
4servings
Recipe by
Nancy S. Hughes
Source
The Diabetes Carb Control Cookbook
Photo by
Kelly Campbell Photography
How to Make Herbed Panko Asparagus Spears
7 min prep time
7 min cook time
4servings
6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs
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Step-By-Step Instructions:
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Heat the oil in a large skillet over medium-high heat. Add the breadcrumbs and cook 1–2 minutes or until golden, stirring constantly. Set aside on separate plate.
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Bring the water to a boil in the skillet over medium-high heat. Add the asparagus, return to a boil, reduce heat, cover, and simmer 3 minutes or until just tender. Drain well, discarding water. Place the asparagus on a serving plate.
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Meanwhile, in a small bowl, whisk together the sour cream, mayonnaise, milk, mustard, tarragon, and salt. Place in the skillet over medium-low heat and cook 1 minute or until heated, stirring constantly. Spoon over the asparagus and sprinkle with the breadcrumbs.
Nutrition facts
4 Servings
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Serving Size
6 asparagus spears, 2 tablespoons sauce, and 2 tablespoons crumbs
- Amount per serving Calories 120
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Total Fat
5g
- Saturated Fat 1g
- Trans Fats 0g
- Cholesterol 5mg
- Sodium 300mg
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Total Carbohydrate
15g
- Dietary Fiber 3g
- Total Sugars 4g
- Added Sugars 0g
- Protein 5g
- Potassium 290mg
- Phosphorous 100mg
Ingredients
Extra Virgin Olive Oil
2 tsp
panko bread crumbs
1/3 cup
water
1 cup
asparagus spears (trimmed)
1 lbs
sour cream (fat-free)
1/4 cup
light mayonnaise
3 tbsp
milk (fat-free)
2 tbsp
prepared mustard
1 1/2 tsp
dried tarragon (dried)
1/4 tsp
salt
1/4 tsp
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