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This recipe was featured in an email that I received from Hungry Girl. It compared this HG recipe with T.G.I. Friday's Crispy Green Bean Fries. The HG version has 2 points whereas the T.G.I.Friday's version has 16 points! YIKES! NOTES: Serving Size: 1/2 of recipe (dip included) Calories: 129 Fat: 1.5g Sodium: 881mg Carbs: 32.5g Fiber: 14g Sugars: 5g Protein: 7g POINTS. value 2*
For the Dip
- 3 tablespoons fat-free mayonnaise
- 2 tablespoons cucumbers, peeled and chopped
- 1 tablespoon nonfat sour cream
- 1 1⁄2 teaspoons dry ranch dressing mix (a.k.a. Dip Mix)
- 1⁄4 teaspoon wasabi paste
- 1 dash cayenne pepper
For the Green Beans
- 2 cups fresh green beans, trimmed
- 3⁄4 cup all-bran cereal, ground to a breadcrumb-like consistency in a food processor (Fiber One Original)
- 1⁄4 cup liquid egg substitute, fat free (like Egg Beaters Original)
- 1⁄2 teaspoon onion powder
- 1⁄2 teaspoon garlic powder
- 1⁄4 teaspoon salt
- 1⁄8 teaspoon black pepper
- Preheat oven to 400 degrees. Combine dip ingredients in a food processor or small blender (our Magic Bullet works wonders!). Blend until smooth. Place dip in a dish, and then cover and chill in the fridge.
- Place the green beans in a large pot with 4 cups of water. Bring to a boil. Once boiling, cook for 9 minutes. Carefully drain the beans, and then place them in cold water for a few minutes to stop the cooking process. Drain and dry them well.
- Put the egg substitute in a small bowl, and set aside. In a separate bowl, combine the Fiber One "breadcrumbs" with the spices (add extra seasonings, if you like). Cover a large baking pan with aluminum foil and/or nonstick spray. Set aside.
- Place about 1/3rd of the crumb mixture into a large sealable plastic bag. One by one, dip green beans into the egg substitute, and place them in the bag with the breadcrumbs -- continue this with 1/3rd of the beans. Seal the bag and shake it up. Remove the "breaded" green beans, and place them on the pan. Repeat this process two more times, so all of the beans are coated.
- Pop the pan in the oven and cook for 16 minutes, flipping green beans halfway through cooking. Beans are done once they're crispy. Allow green beans to cool slightly, and then serve with the dip. Yum!
These were so good! I had planned to share them with my husband, but I ate most of them instead. Yum! This is a great way to get your fiber, and the dip is so good that I would eat it with other foods too. Delicious!