If you’re a fan of Fridays, you know that their Green Beans Fries are to die for. They’re crispy, flavorful, and the perfect side dish for any meal. But if you’re watching your weight, you might be wondering if there’s a way to enjoy these delicious fries without all the calories.
The good news is, there is! In this blog post, we’ll show you how to make a healthier version of Fridays’ Green Beans Fries that’s still just as delicious. Our recipe uses whole-wheat flour, egg whites, and Panko bread crumbs to create crispy, crunchy fries that are still low in calories and fat.
So next time you’re craving Fridays’ Green Beans Fries, don’t be afraid to give our recipe a try. You won’t be disappointed!
Why you should try this recipe
This recipe is a great way to add more vegetables to your diet. Green beans are a good source of vitamins A, C, and K, as well as fiber. They are also low in calories and fat. This recipe is easy to make and only requires a few ingredients. The green beans are breaded and fried until golden brown and crispy. They can be served as a side dish or as a main course.
Here are a few more reasons why you should try this recipe:
- It is healthy: green beans are a good source of nutrients and low in calories and fat.
- It is easy to make: it only requires a few ingredients and can be prepared in minutes.
- It is versatile: green beans can be served as a side dish or as a main course.
- It is delicious: breaded and fried green beans are crispy and flavorful.
So go ahead and try this recipe! It is a great way to add more vegetables to your diet and enjoy a delicious and healthy meal.
You can also make this recipe in the air fryer. To do this, preheat your air fryer to 400 degrees Fahrenheit. Place the breaded green beans in a single layer in the air fryer basket. Cook for 10-12 minutes, or until golden brown and crispy.
Servings: 4
Preparation time: 15 minutes
Cooking time: 10-12 minutes
Ingredients
- 500 g. of green beans, trimmed and cut into 1-inch pieces
- ½ cup whole-wheat flour, 55 g.
- ¼ cup egg whites, 50 g. (2 units)
- ¼ cup milk, low fat, 60 ml
- ⅔ cup Panko bread crumbs, 60 g.
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon of olive oil
Instructions for making Green Beans Fries
- Preheat oven to 400 degrees F (200 degrees C). In a large bowl, combine the whole-wheat flour, salt, black pepper, garlic powder, and onion powder.
- In a separate bowl, whisk together the egg whites and milk. In a third bowl, combine the Panko bread crumbs.
- Dip the green beans in the flour mixture, then the egg white mixture, and then the Panko bread crumb mixture.
- Place the green beans on a baking sheet lined with parchment paper. Drizzle with oil.
- Bake for 20-25 minutes or until golden brown and crispy. Serve immediately.
Variations and substitutions
1. Substitute the green beans for other long vegetables. Carrots, baby carrots, and asparagus are good options.
2. Add Parmesan cheese to the panko. This will give the fries an extra flavor boost.
3. Season with different herbs and spices. Some good options include salt, pepper, garlic powder, onion powder, thyme, rosemary, and oregano.
4. Cook in the oven. This is a healthier option than frying the fries. Preheat the oven to 400 degrees F and bake the fries for 15-20 minutes or until golden brown and crispy.
5. Cook in the air fryer. This is another healthier option than frying the fries. Preheat the air fryer to 400 degrees F and cook the fries for 10-12 minutes or until golden brown and crispy.
Tips and Tricks Section for Green Beans Fries
1. For best results, use fresh green beans.
2. Cook the green beans until they are tender but still crisp. This will help them to hold their shape and not become mushy.
3. To keep the green beans green, rinse them in cold water immediately after cooking. This will help to stop the cooking process and preserve the color.
4. For a quick and easy way to coat the green beans in flour, place them in a plastic bag with the flour and shake to coat. This will help to create a more even coating and save you time.
Related Recipes
Green Bean Fries
Ingredients
- 500 g. of green beans, trimmed and cut into 1-inch pieces
- ½ cup whole-wheat flour, 55 g.
- ¼ cup egg whites, 50 g. (2 units)
- ¼ cup milk, low fat, 60 ml
- ⅔ cup Panko bread crumbs, 60 g.
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- 1 teaspoon of olive oil
Instructions
- Preheat oven to 400 degrees F (200 degrees C). In a large bowl, combine the whole-wheat flour, salt, black pepper, garlic powder, and onion powder.
- In a separate bowl, whisk together the egg whites and milk. In a third bowl, combine the Panko bread crumbs.
- Dip the green beans in the flour mixture, then the egg white mixture, and then the Panko bread crumb mixture.
- Place the green beans on a baking sheet lined with parchment paper. Drizzle with oil.
- Bake for 20-25 minutes, or until golden brown and crispy. Serve immediately.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
