There’s been some serious online buzz about the Oven-Fried Pickles I made a few weeks back. Of course, I loved them so much we had to make them again since then, so I can see why people are loving them so much.
I’m beginning to see a pattern: vegetables + Panko = crunchy success!
And then I Stumbled Upon a recipe for Green Bean Fries that also called for Panko breadcrumbs. Except they were fried in a vat of oil. Certainly that wouldn’t fly.
With the oven-fried pickles still at the forefront of my mind, I figured the green bean fries could be backed to a crispy perfection.
Ends up, I was right.
Parents and those with picky eaters and vegetable-haters to feed, I encourage you to try this recipe. The green beans are detectable, but not prominent. And the crunch of the Panko quickly deters any attention a green bean may attract. 😉
Baked Green Bean Fries adapted from Savory Reviews
1/2 lb green beans
1 cup flour
1/2 cup skim milk
2 cups panko bread crumbs
2 tsp garlic powder
2 tsp paprika
1 tsp onion powder
Kosher salt, to taste
pepper, to taste
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. Yield: 6 appetizer or side portions (about 10 green beans).
Nutrition Information (per serving): 139 calories; 1.5 g. fat; 36 mg. cholesterol; 194 mg. sodium; 27.5 g. carbohydrate; 0.7 g. fiber; 6 g. protein
Result: Crunchy, light, and a fun twist on both a veggie side and traditional French fries. Mr. Prevention loved these, as well. Two thumbs up from us! Enjoy![/print_this]
So I had my green bean fries, but then came the predicament of what to dip them in. Wanting a change from our go-to light ranch dressing, I opted for a quick search through my recipe inbox and decided on a Basil Aioli.
Basil Aioli from A Cozy Kitchen
2 Tbsp olive oil
1/4 cup packed basil leaves
1/2 tsp lemon juice
1 medium garlic clove, pressed
pinch of salt
1/2 cup light olive oil-based mayonnaise
Process ingredients together in a food processor. Refrigerate until served. Yield: 9 tablespoons.
Nutrition Information (per tablespoon): 59 calories; 6.4 g. fat; 5 mg. cholesterol; 128 mg. sodium; 1.2 g. carbohydrate; 0 g. fiber; 0.1 g. protein
Result: Creamy and flavorful and packed with healthy fat. The perfect dipping sauce for your low-calorie baked treat 🙂 This would also be great as a dollop on mashed potatoes, on meat, etc. Delicious! Enjoy![/print_this]
Question: What fried food do you love but wish were healthier?