Friday, March 27, 2015

Healthy family recipe: Baked asparagus sticks

Shake up after school snack time and serve these veggie sticks that are made of real vegetables!

Healthy family recipe: Baked asparagus sticks

Shake up after school snack time and serve these veggie sticks that are made of real vegetables! Vegetable chips are gaining popularity as a healthy snack when most of the products on the market are made out of potato flour that provide little nutrition. In contrast, our recipe gives kids the fiber and protein that they need to keep hunger at bay until dinnertime.

Baked Asparagus Sticks

Ingredients:

  • 1 bunch of asparagus (32 large spears)
  • ¼ cup of whole wheat flour
  • 1 cup of whole wheat panko or bread crumbs, plain
  • ½ teaspoon of dried basil
  • ½ teaspoon of dried parsley
  • ¼ teaspoon of ground black pepper
  • 1/8 teaspoon of salt
  • ½ teaspoon garlic powder
  • 2 eggs
  • Non-stick cooking spray

Directions:

  1. Preheat the oven to 450 F degrees. Prepare a large baking pan with non-stick cooking spray.
  2. Prepare the asparagus by rinsing with cold water and trimming the ends (or bend each spear and the woody ends will break off instantly).
  3. In a large shallow bowl, measure out the flour.
  4. In a separate bowl, whisk the eggs.
  5. Prepare the crumb coating: mix bread crumbs, basil, parsley, pepper, salt, and garlic powder together in a shallow dish. Now, we are ready to make our asparagus sticks!
  6. Set up an assembly line with the bowls:  dip 1 asparagus spear into the flour, then the egg, and finally into the crumb mix, coating evenly. Place the finished stick onto the baking sheet. Repeat this step with all the asparagus spears.
  7. Bake the spears for 25-30 minutes, turning halfway through cooking. When they are done, the sticks should be golden brown and crispy. Serve with tomato sauce if desired.

Serving size: 6 sticks. Recipe makes around 5 servings

Adapted from Weelicious.com


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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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