Asparagus Fries

Ingredients:

1 lb asparagus
1 cup panko bread crumbs
2 eggs
1/4 cup parmesean cheese
1/2 cup flour
salt and pepper to taste

  1. Preheat oven to 425 degrees
  2. Place the flour in a bowl
  3. In another bowl, whisk together the eggs and 1 Tbs. water
  4. In a third bowl, stir together the panko and cheese, and season generously with salt and pepper
  5. Cut or snap off the tough ends of the asparagus spears and discard
  6. Dredge each asparagus spear in the flour, lightly coating on all sides, then dip into the egg mixture, letting the excess drip back into the bowl
  7. Roll in the panko to coat completely
  8. Place the asparagus in a single layer on one end of the prepared pan and season with salt
  9. Roast 8 to 10 minutes.

6 servings
129 calories
8g protein, 19g carbs, 3g fat

 

Shrimp Ceviche

Ingredients: 1 pound medium cooked shrimp, (can buy frozen), chopped 1/2 cup lime juice (about 3 limes) 1/2 cup lemon juice (about 3 lemons) 1 cup tomatoes, chopped (I used….

Read More
Brussel Sprout Salad

Ingredients: 10 oz brussel sprouts, shaved or chopped (you can buy these already shaved) 2 Tablespoons olive oil 3 Tablespoon lemon juice 2 oz parmesan cheese 1 cucumber, chopped 2….

Read More
Protein Pancakes

Ingredients: 1 scoop of protein powder (I like Quest Multi Purpose) 2 Tablespoons of whole wheat pastry flour 1 Tablespoon PB2 1/4 cup liquid egg whites 1/4 cup plain greek….

Read More
Roasted Vegetable Salad

Ingredients: 6 cups mesclun lettuce 1 medium eggplant, sliced 1 small butternut squash, cut in cubes 1 can chickpeas, rinsed and drained 2 ounces fresh mozzarella For the dressing, combine….

Read More
Cilantro Sauce

Ingredients: 2 cups fresh cilantro, washed 2 tbs olive oil 1 tbs fresh lime juice 1/4 cup greek yogurt 1 clove garlic salt to taste Method: Combine all of the….

Read More
Summer Bean Salad

Ingredients: 1/2 pound green beans, trimmed and washed 1/2 pound snap peas 1 cup of cherry or grape tomatoes, halved 1/4 cup fresh parsley 2 tbs red wine vinegar 1….

Read More

Sign up for updates

  • This field is for validation purposes and should be left unchanged.