Had I not tried these crunchy sticks of goodness, I never would have believed it possible to achieve crunch and flavor like this out of a green bean. I assure you that these mock “fries” will have both kids and adults coming back for more. There’s not a ton of carbs, so if you like to dip them in ketchup, you’ll have the extra carb allowance to do so. Served with a lean protein, like chicken breast or fish and a little healthy fat, and it’s balanced and delicious.
1 pound fresh green beans, trimmed, or try Trader Joe’s bagged frozen variety.
¼ cup flour
½ cup bread crumbs (or panko)
2 tablespoons grated Parmesan cheese
1 teaspoon garlic powder
1 teaspoon Mrs. Dash onion and garlic flavor
Salt and pepper to taste
2 eggs, beaten
To blanch green beans: Rinse green beans and trim off the ends. Bring a large pot of water to a boil. Add a couple teaspoons of salt. Place green beans into the boiling water. Let them cook for about 5 minutes. Drain the green beans in a colander and put them into ice cold water to bring the temperature down. Drain the beans and make sure that they are dried well before using. Alternatively, thaw the Frozen green beans in microwave for 3 minutes. Pat with a paper towel.
Preheat oven to 425 degrees F. Grease a nonstick cooking sheet with olive oil. Set aside.
Pour flour into one bowl or a large Ziploc bag. In another bowl, beat the eggs. In another bowl, mix breadcrumbs with spices and Parmesan cheese.
Take the green beans and mix them in the flour. Shake off any excess. Then dip them into the egg, a few at a time, then completely cover them in the bread crumbs. Place on the cookie sheet in a single layer. Repeat with the rest of the green beans.
Bake for 15 minutes or until browned and crispy.
Serves 6. Calories: 103, Protein- 5 grams, Carbs- 14 grams, Fat- 2.5 grams