Green Bean Fries


My in-laws have an amazing garden, and every year I cannot wait for the bags of fresh veggies to start flying into our home.    This year the green beans seem to be growing non-stop! I was trying to think of fun ways to use them up and fried green beans came to mind.  Now I love my deep fryer don’t get me wrong, but the hubby and I are trying to eat healthier this summer.  Therefore, I looked for a fried green bean recipe and then adapted it to baking.  This was especially easy since my faux fried ingredient has definitely become panko crumbs.  Panko crumbs give such a crispy crust without have to deep fry anything.  These came out wonderful! Next time I am going to make a sauce similar to an onion dipping sauce to accompany the fries.  We will definitely be making them again in order to keep using all the fresh veggies we are receiving.


Green Bean Fries

from Prevention RD


1/2 lb green beans
1 cup  whole wheat flour
1 egg
1/2 cup skim milk
2 cups panko bread crumbs
2 tsp garlic powder
2 tsp paprika
1 tsp onion powder
Kosher salt, pinch
pepper, pinch


Preheat oven to 425 F.  Fill a large pan with 2-3 inches of water and bring to a boil. While water comes to a boil, trim the green beans. Prepare a large bowl of ice water and set aside.  Blanch the beans for 3 minutes and immediately remove them to the ice bath.  To prepare beans, gather three bowls. In the first bowl, combine the flour and spices. In the second bowl, combine the egg and milk, whisking to combine. In the third and final bowl, place the panko and season with salt and pepper. Remove 2 tablespoons of the flour mixture and whisk into the egg/milk mixture.  Pat the beans dry and dredge in the flour mixture, then into the milk/egg mixture, and finally into the panko to coat. Arrange the beans in a single layer on a baking sheet lined with aluminum foil which has been sprayed with non-stick spray.  Prepare all of the beans in that manner. Lightly spray beans with olive oil spray. Bake beans at 425 F for 15 minutes, or until slightly browned.

One response »

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s