Fiber-Fried Green Beans with Spicy Cucumber Ranch Dip
- Number of Servings: 4
Ingredients
For Dip 3 Tbsp fat-free plain yogurt2 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 or powderdash cayenne pepper For Green Beans 2 cups fresh green beans, trimmed 3/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor 1/4 cup all whites egg substitute1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp salt 1/8 tsp black pepper
Preheat oven to 400 degrees. Combine dip ingredients in a food processor or small blender and 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.
Fill a small bowl with egg substitute, and set aside. In a separate bowl, combine the Fiber One "breadcrumbs" with the spices. 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
Number of Servings: 4
Recipe submitted by SparkPeople user SLJGEMINI75.
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.
Fill a small bowl with egg substitute, and set aside. In a separate bowl, combine the Fiber One "breadcrumbs" with the spices. 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
Number of Servings: 4
Recipe submitted by SparkPeople user SLJGEMINI75.
Nutritional Info Amount Per Serving
- Calories: 104.4
- Total Fat: 0.5 g
- Cholesterol: 0.4 mg
- Sodium: 443.6 mg
- Total Carbs: 17.4 g
- Dietary Fiber: 7.8 g
- Protein: 4.2 g
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