Satisfy your French fry craving with these delicious low-cal green bean fries! The crunchy goodness of these Healthy Green Bean Fries with Creamy Honey Mustard makes for a perfect after-school snack to hold your kids over until dinnertime.
Pro tip: The breading procedure is fairly simple: Just roll the beans in flour mixture, then in your egg mixture. After letting them drip dry, roll the beans in breadcrumbs and Parmesan cheese. Not only does the egg mixture help the breadcrumbs adhere to the beans, but it also helps with the browning of the breadcrumbs.
If you want to serve more cruncy appetizers – try my Healthy Baked Onion Rings too.
What you will need to make Healthy Green Bean Fries with Creamy Honey Mustard?
- white whole wheat flour
- salt
- black pepper
- cayenne pepper
- egg whites
- panko bread crumbs
- rated Parmesan cheese
- string beans
- plain, nonfat Greek yogurt
- light mayonnaise
- 1 honey
- Dijon mustard
How you make Healthy Green Bean Fries with Creamy Honey Mustard?
Preheat the oven to 425º F. Line a baking sheet with foil and spray with nonstick cooking spray.
In a shallow baking dish, whisk together the flour, salt, black pepper, and cayenne pepper.
In a separate shallow baking dish, whisk together the egg whites with 2 tablespoons of water until frothy.
In a third baking dish, or on a plate, combine the panko and Parmesan cheese.
To bread the beans, roll them through the flour mixture and shake off the excess. Next, roll them through the egg wash and allow the excess to drip off. Third, roll them through the panko mixture, and press gently to adhere to the beans.
Lay out the beans on the prepared baking dish in a single layer. Bake for 4-6 minutes on each side, or until golden.
Healthy Green Bean Fries with Creamy Honey Mustard
Ingredients
Healthy Green Bean Fries
- ½ cup white whole wheat flour
- 1 tsp salt
- ½ tsp black pepper
- ¼ tsp cayenne pepper
- 2 egg whites
- ¾ cup panko bread crumbs
- ¼ cup Parmesan cheese grated
- ¾ lbs fresh string beans, ends trimmed or one (12-ounce) bag frozen string beans, thawed
Creamy Honey Mustard
- ¼ cup nonfat Greek yogurt plain
- ¼ cup light mayonnaise
- 1 ½ Tbsp honey
- 1 Tbsp Dijon mustard
Instructions
- Preheat the oven to 425º F. Line a baking sheet with foil and spray with nonstick cooking spray.
- In a shallow baking dish, whisk together the flour, salt, black pepper, and cayenne pepper.
- In a separate shallow baking dish, whisk together the egg whites with 2 tablespoons of water until frothy.
- In a third baking dish, or on a plate, combine the panko and Parmesan cheese.
- To bread the beans, roll them through the flour mixture and shake off the excess. Next, roll them through the egg wash and allow the excess to drip off. Third, roll them through the panko mixture, and press gently to adhere to the beans.
- Lay out the beans on the prepared baking dish in a single layer.
- Bake for 4-6 minutes on each side, or until golden.
- While baking, whisk together the yogurt, mayo, honey, and mustard for a delicious dipping sauce!
Nutrition
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