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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 167.8
  • Total Fat: 2.7 g
  • Cholesterol: 6.3 mg
  • Sodium: 923.2 mg
  • Total Carbs: 43.1 g
  • Dietary Fiber: 18.0 g
  • Protein: 7.6 g

View full nutritional breakdown of HG green beans calories by ingredient
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HG green beans

Submitted by: VEGGIEMD
HG green beans

Introduction

Hungry girl modification of TGI Friday's fried green bean appetizer Hungry girl modification of TGI Friday's fried green bean appetizer
Number of Servings: 2

Ingredients

    For Dip
    3 tbsp. light mayonnaise
    2 tbsp. peeled and chopped cucumber
    1 tbsp. fat-free sour cream
    1 1/2 tsp. dry ranch dressing/dip mix
    1/4 tsp. wasabi paste
    dash cayenne pepper

    For Green Beans
    2 cups (8 oz.) fresh green beans, trimmed
    1 1/2 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
    1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
    1/2 tsp. onion powder
    1/2 tsp. garlic powder
    1/4 tsp. salt
    1/8 tsp. black pepper
    Optional: additional seasonings, to taste

Directions

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! MAKES 2 SERVINGS

Number of Servings: 2

Recipe submitted by SparkPeople user VEGGIEMD.






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