This Baked Asparagus Fries with Roasted Garlic Aioli is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
Instructions
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Make the aioli: Preheat the oven to 400 ºF.
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Slice the top one-third off the head of garlic. Place the bottom portion on a piece of foil, drizzle it with olive oil, and season it with salt and pepper. Place the top portion back on the head of garlic and crumple the foil to create a sealed packet. Roast the garlic for 30 minutes or until it has softened. (See this recipe for Roasted Garlic Macaroni and Cheese for additional step-by-step photos for roasting garlic.)
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Remove the roasted garlic from the oven and squeeze the cloves into a medium bowl. Add the mayonnaise and lemon juice, mashing with a fork until combined. Season the aioli with salt and pepper to taste. Cover with plastic wrap and store in the fridge until ready to serve.
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Make the asparagus: Reduce the oven to 375 ºF. Line a baking sheet with parchment paper.
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In a shallow baking dish, whisk together the egg whites with the mayonnaise. (The mayo helps the eggs adhere to the asparagus.)
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In a separate shallow baking dish, combine the Panko breadcrumbs, chopped parsley and Parmesan cheese.
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Dip each asparagus spear in the egg mixture until it's thoroughly coated then dredge it in the breadcrumbs, pressing to secure them to the asparagus. Transfer the asparagus to the prepared baking sheet. Repeat the breading process with the remaining asparagus, spacing them about 1 inch apart on the baking sheet. Lightly spray the asparagus with cooking spray and bake them for 15 to 20 minutes until golden brown and crispy.
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Remove the asparagus fries from the oven and serve them immediately with the prepared roasted garlic aioli.
Why this Baked Asparagus Fries with Roasted Garlic Aioli works for PCOS
Lunch is where most PCOS meal plans either succeed or collapse. A meal like this Baked Asparagus Fries with Roasted Garlic Aioli that combines adequate protein, fibre-rich carbs, and fat keeps blood sugar stable for the rest of the workday and reduces the late-afternoon energy crash that drives sugar cravings around 3-4pm.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Lemon.
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Frequently Asked Questions
Yes, this Baked Asparagus Fries with Roasted Garlic Aioli recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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