Scampi Stalks (Roasted Asparagus Fries)

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These days our grocery stores and farm markets are overflowing with bundles of asparagus. Those spiky green stalks provide so many options when it comes to side dishes.  While I typically tend to prefer steaming them in my official asparagus steamer, Mr E doesn’t share my appreciation for simple and perfectly steamed veggies. If they don’t have a little something going on, he’ll make his, “I’ll eat it, but I don’t have to like it” face.    And that’s where some creativity kicked in.

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I decided to oven-bake the asparagus to make them more like “fries” than just a veggie side dish.  And I did it with the help of some Wildtree spice blends to up the asparagus friesflavor factor for Mr E.  I decided to try the Scampi Blend, which has a light buttery flavor without adding the same amount of calories as butter itself does  – only 10 calories per teaspoon, and not a whole lot else, so it’s a low risk way to pack in flavor.  ORDER SCAMPI BLEND.

Asparagus is already loaded with nutrients, from vitamin K to folate and popular antioxidants like vitamins C, beta-carotene, vitamin E and minerals zinc, manganese, and selenium. These play a role in anti-asparagus friesinflammatory and anti-oxidant benefits.  In particular, one specific nutrient called sarsasapogenin that has demonstrated a link to ALS (commonly known as “Lou Gehrig’s Disease) by preventing inflammation, and ultimately death, of certain neurons. And that stringy texture asparagus can sometimes have? That’s part of a fiber called inulin, which serves as a powerful prebiotic by helping form healthy gut bacteria shown to help with better nutrient absorption and lower risk of some allergies and colon cancer. The high fiber and protein contents of asparagus also play a role in heart health, steady blood sugar, and weight management.

asparagus fries

asparagus fries

These scampi stalks just require a simple prep and bake. Wash, rinse, and snap off the bottom tough part of the stalk (it will naturally break off at the perfect place).  I get them roasting while I finish up the main meal protein, and they’re ready to go hot and crisp from the oven with the rest of the meal. Roast them on parchment paper or non-stick foil for minimal clean-up. Or keep your kitchen cool on a hot summer day by throwing these on the grill. Serve some up today and enjoy this “fry” alternative!

RECOMMENDED REGISTRY ITEMS: Baking sheet, colander, olive oil mister

Serve these Scampi Stalks with any grilled fish, poultry or meat dish.  Order your Scampi Blend here.  Tell me what you think of this “fry” replacement.  Share on social media tagging me using #NutritionNuptials.

Scampi Stalks (Roasted Asparagus Fries)

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes

Ingredients

  • 1 bunch asparagus tough part of stem removed
  • Olive Oil from an oil mister (or approx 1 tsp oil)
  • 1 TB Wildtree Scampi Blend

Instructions

  1. Preheat oven to 400ºF
  2. Arrange asparagus stalks in single layer on baking sheet lined with parchment paper or non-stick foil
  3. Spray (or drizzle) oil on stalks. Sprinkle Scampi Blend on stalks a gently toss to coat. Rearrange in single layer on baking sheet.
  4. Roast in oven for 25 minutes, tossing again halfway through baking for even coating and cooking.
  5. Allow to cool 5 minutes before serving.

Recipe Notes

If preparing this recipe on the grill, cooking time may be shorter due to direct heat from grill. If possible, grill on higher rack or grill-safe pan/foil.

Recipe inspired by Food Network 

Nutrition Info

1/2 bunch= 75 calories, 2.5g fat (0g sat fat), 11g carbs, 4g fiber, 4g protein, 145 mg sodium (Source: SELF Nutrition Data)

DISCLAIMER: All opinions are my own and are not influenced or biased by any third parties. I am not compensated for mentioning any specific brands or retailers on this blog, however I do serve as an affiliate for several retailers. I am a representative for Wildtree and will recommend products as I feel appropriate.