Green Bean Oven Fries
ohsweetcalamity
Posts: 78 Member
Crispy Crunchy Green Bean Oven Fries
makes 3 servings
Ingredients:
2 c. Fresh, trimmed green beans
1/2 c. Panko bread crumbs
1/4 c. whole wheat flour
2 egg whites, beaten
2 tbsp. corn starch
1 tbsp. garlic powder
1 tsp ground dried oregano
1/2 tsp paprika
Pam olive oil cooking spray
salt and pepper to taste
Start by preheating your oven to 450F
In a pot of salted boiling water, blanche* green beans for 3-5 minutes, just until they turn bright green. Drain and dry beans on a paper towel. In a small bowl, mix panko, 1 tbsp. corn starch, and spices. I like to crush up the panko a little to make smaller crumbs for better coverage.
Put the whole wheat flour into a paper bag, and add your green beans. Crumple the top of the bag closed and shake to lightly coat each bean in flour. Now it's time to set up your breading station.
I use two large-but-shallow rectangular tupperware containers to reduce messiness. Pour egg whites into one, and your crumb mixture into the other. Have a baking pan standing by to put your finished 'fries' on. Tap each bean to shake off excess flour, then dunk in the egg whites. Let any excess egg drip off before dropping them into the crumbs. Don't try to do them all at once, do small batches of 5-6 beans at a time to keep things organized and neat. Finally, take your green beans out of the crumbs, gently tap to remove extra bits, and place on your baking tray. Make sure your beans have room between them or they will stick together in a big gross bready clump. Once your beans are all laid out, spray over the entire pan with a 5 second spritz of olive oil spray. Bake at 450F for 25 min or until desired level of crunchiness is reached.
You can adjust the spices in the recipe to reflect the flavors of your main dish, just use your imagination and be mindful of your portion sizes.
* To blanche your green beans: Drop trimmed beans into boiling salted water. Do not walk away. Let them cook for 3-5 minutes, just until they turn bright green. Keep a bowl of ice water nearby, and as soon as the beans change color, drain them and drop them immediately into the cold water to stop the cooking process. Let them soak in the ice water for 3-5 minutes, until they are cold to the touch, before draining.
Nutritional Info per serving(as calculated by MFP):
Cal 150, carb 27g, fat 1g, protein 7g
makes 3 servings
Ingredients:
2 c. Fresh, trimmed green beans
1/2 c. Panko bread crumbs
1/4 c. whole wheat flour
2 egg whites, beaten
2 tbsp. corn starch
1 tbsp. garlic powder
1 tsp ground dried oregano
1/2 tsp paprika
Pam olive oil cooking spray
salt and pepper to taste
Start by preheating your oven to 450F
In a pot of salted boiling water, blanche* green beans for 3-5 minutes, just until they turn bright green. Drain and dry beans on a paper towel. In a small bowl, mix panko, 1 tbsp. corn starch, and spices. I like to crush up the panko a little to make smaller crumbs for better coverage.
Put the whole wheat flour into a paper bag, and add your green beans. Crumple the top of the bag closed and shake to lightly coat each bean in flour. Now it's time to set up your breading station.
I use two large-but-shallow rectangular tupperware containers to reduce messiness. Pour egg whites into one, and your crumb mixture into the other. Have a baking pan standing by to put your finished 'fries' on. Tap each bean to shake off excess flour, then dunk in the egg whites. Let any excess egg drip off before dropping them into the crumbs. Don't try to do them all at once, do small batches of 5-6 beans at a time to keep things organized and neat. Finally, take your green beans out of the crumbs, gently tap to remove extra bits, and place on your baking tray. Make sure your beans have room between them or they will stick together in a big gross bready clump. Once your beans are all laid out, spray over the entire pan with a 5 second spritz of olive oil spray. Bake at 450F for 25 min or until desired level of crunchiness is reached.
You can adjust the spices in the recipe to reflect the flavors of your main dish, just use your imagination and be mindful of your portion sizes.
* To blanche your green beans: Drop trimmed beans into boiling salted water. Do not walk away. Let them cook for 3-5 minutes, just until they turn bright green. Keep a bowl of ice water nearby, and as soon as the beans change color, drain them and drop them immediately into the cold water to stop the cooking process. Let them soak in the ice water for 3-5 minutes, until they are cold to the touch, before draining.
Nutritional Info per serving(as calculated by MFP):
Cal 150, carb 27g, fat 1g, protein 7g
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Replies
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YUM!!! Sounds delicious!
Gotta try that!0 -
Got it thanks0
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Fried green beans are awesome!!! Thanks for the healthy recipe for eating yummy and guilt free!!0
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I just double checked, Friday's deep fried version is 190 cals for just 17 beans, and 9g of pure fat! You don't need that hanging off of you!!0
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Thank you! These sound wonderful! I will have to give them a try this weekend..........
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I kept reading. "Green Beans over fries" ha ha I was like, where are the french fries in this recipe. LOL.
Anyway this recipe sounds delicious! So BUMP! 0 -
I have to try these. The TGIFridays version is a must for me when I go but they are so bad for you.0
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bump0
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i will need to try these!! thanks!! 0
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bump0
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These sound delicious!
Bump0 -
Yum, sounds delicious!!!!0
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Made them for dinner.
Verdict: Actually quite good. Crispy and crunchy!
mmmm
Thanks Jenny!
I would add a little more seasoning next time though... I like spicy and savory..0 -
Do you think that same recipe would work well with okra??
Bump0 -
Do you think that same recipe would work well with okra??
Bump
I've done it with zucchini before and it was good, so I don't see why not! I bet asparagus would be good, too.0 -
these sound great! bump0
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:bigsmile:0
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bump, trying these tonight!0
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Bump0
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bump!!0
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Bump!0
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Thanks!0
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I've been broasting them, plain, in the oven. Wash, trim ends. Line cooking sheet with alum foil, lay out beans on single layer, drizzle lightly with sesam oil, then slightly shake pan so they roll a bit. Add S&P if you like, bake @ 375. Check at 10 minutes, then every 3-5 (usually takes somewhere @ 15, but depends on how brown you like them).
This sounds a bit more filling, and lots more taste. I'll be trying it out soon!0 -
bump0
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thanks!0
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