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Yields:
1 serving
Prep Time:
20 mins
Cook Time:
20 mins
Meal Types:
Appetizers
Side Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Green Bean Fries

Not your every day fast food fries, minus the calories, fat and all the other junk.

Ingredients

Directions

  1. Prepare fresh green beans by boiling. After cooking, place in cold water and allow to cool to be handled and prepared. Trim green beans by cutting ends and cut into halves (bite sized or fry sized).
  2. Put corn flakes in freezer bag and crush. Add pepper and adobo seasoning (or other seasonings) and shake together in the bag.
  3. In bowl scramble egg white and add some hot sauce and mustard or substitute for something else.
  4. Coat green beans with egg mixture and shake individually in corn flake and seasoning mixture. Lay out on pan sprayed with non-stick cooking spray.
  5. Bake at 375 °F (190 °C) for about 20-25 minutes or until golden.
  6. Turn halfway and keep under a watchful eye to make sure it doesn't burn.
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Reviews 
The flavor was good and I added some more hot to them. They were a good substitute for fries. Would make again
23 May 12 by member: Jreg96

     
 

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Nutrition summary:

There are 153 calories in 1 serving of Green Bean Fries.
Calorie break-down: 2% fat, 77% carbs, 21% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 4
Calories 153
 
% Daily Values*
Total Fat 0.46g 1%
  Saturated Fat 0.064g 0%
  Polyunsaturated Fat 0.145g  
  Monounsaturated Fat 0.127g  
Cholesterol 0mg 0%
Sodium 997mg 42%
Potassium 464mg  
Total Carbohydrate 32.17g 11%
  Dietary Fiber 7.2g 29%
  Sugars 4.36g  
Protein 8.63g  
 
Vitamin A 36% Vitamin C 67%
Calcium 6% Iron 50%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
8%
of RDI*
(153 calories)
8% of RDI
Calorie Breakdown:
 
Carbohydrate (77%)
 
Fat (2%)
 
Protein (21%)
Carbohydrates, 32.17g (77%) Fat, 0.46g (2%) Protein, 8.63g (21%)
* Based on a RDI of 2000 calories