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Spring Recipe: Spicy Green Bean Fries

Posted Apr 22 2013 2:21pm
Green Beans It's almost time to dust off the grill and de-web that patio furniture. With warm weather on its way, we're itching for barbeque season. Whether you are planning a Sunday cookout, a Cinco de Mayo pool party or gearing up for a Memorial Day gathering, we've put together an awesome menu of delicious, green recipes. Today we will start with a healthy and green alternative to a barbeque favorite — french fries.

Spicy Green Bean Fries

Why limit yourself to potatoes when you can turn just about anything into a "fry," even green beans. This lean, green vegetable is not only low in cholesterol and fat, it's also high in dietary fiber, protein and iron. Best of all, green bean season is starting, so they can be found at your local farmers market (keep in mind that they come in yellow and purple if you'd like a variety of colors). Kristen McCaffrey from  Slender Kitchen created this tasty way to turn a power vegetable into a zesty barbeque appetizer!


1 lb. green beans, washed and trimmed

1 cup bread crumbs

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp garlic powder

1 tsp red pepper flakes

2 egg whites

  1. Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
  2. Stir together the bread crumbs, salt, pepper, garlic powder, and red pepper flakes. Place in a shallow bowl or plate.
  3. Whisk together the egg whites until frothy.
  4. Dip the green beans into the egg white and then roll in the bread crumbs. Place on the parchment paper in a single layer. Repeat until all the green beans are coated in bread crumbs.
  5. Bake for 15-20 minutes until green beans are nice and crispy, shaking the baking sheet once during cooking

Green Bean Fries Skinny Chipotle Ranch Sauce


    1 cup of fat free sour cream

    2 tbsp of olive oil mayo

    1 oz package of Ranch Dip mix

    1 tbsp of chipotle powder

 Combine ingredients and chill before serving.




--The Spicy Green Bean Fries recipe was created by Kristen McCaffrey of Slender Kitchen. Reprinted with permission

--Skinny Chipotle Ranch Sauce is a family recipe from Brittany Johnson.

--image 1 by istockphoto/cierra45; image 2 courtesy of Kristen McCaffrey


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