Almost-Famous Green Bean Fries

Vegetarian
Health score
14%
Almost-Famous Green Bean Fries
75 min.
4
454kcal

Suggestions

Ingredients

  • cup breadcrumbs 
  • pinch cayenne pepper 
  • 0.5 cup cucumber peeled seeded chopped
  • large eggs 
  • cup flour instant (such as Wondra)
  • 0.5 pound green beans trimmed
  • tablespoon horseradish drained
  • servings kosher salt 
  • cups chicken broth low-sodium
  • 0.5 cup milk 
  • tablespoon milk 
  • 0.3 teaspoon onion powder teaspoon garlic powder 
  • 0.5 cup ranch dressing 
  • servings kosh er salt and pepper black freshly ground
  • servings vegetable oil for frying
  • teaspoons wasabi powder with the asian foods)
  • teaspoon distilled vinegar white

Equipment

  • bowl
  • baking sheet
  • paper towels
  • sauce pan
  • baking paper
  • whisk
  • pot
  • blender
  • kitchen thermometer
  • slotted spoon
  • tongs
  • skimmer

Directions

  1. Make the dip: Puree the dressing, cucumber, horseradish, milk, vinegar, wasabi powder, cayenne pepper, and salt to taste in a blender until smooth. Cover and refrigerate until ready to serve.
  2. Prepare the beans: Fill a large bowl with ice water. Bring the broth to a boil in a saucepan over high heat.
  3. Add the green beans and cook until tender, about 5 minutes.
  4. Remove the beans with a slotted spoon and transfer to the ice water to stop the cooking.
  5. Let cool in the water, then drain and pat dry.
  6. Whisk the egg and milk in a shallow bowl. Put 1/2 cup flour in another shallow bowl.
  7. Combine the breadcrumbs, the remaining 1/2 cup flour, the onion powder, garlic powder, cayenne, and salt and pepper to taste in another bowl.
  8. Line a baking sheet with parchment paper. Toss the green beans in the flour and shake off the excess. One at a time, dip the beans in the egg mixture, dredge in the breadcrumb mixture and lay on the prepared baking sheet. Freeze until the coating is set, about 30 minutes.
  9. Heat 3 inches oil in a deep pot over medium heat until a deep-fry thermometer registers 350 degrees F. Fry the green beans in batches until golden brown, 1 to 2 minutes.
  10. Transfer the beans with tongs or a skimmer to a rack or paper towels to drain.
  11. Serve with the dip.
  12. Photograph by Yunhee Kim

Nutrition Facts

Calories454kcal
Protein11.85%
Fat41.54%
Carbs46.61%

Properties

Glycemic Index
90.25
Glycemic Load
19.13
Inflammation Score
-7
Nutrition Score
19.466086843739%

Flavonoids

Luteolin
0.07mg
Kaempferol
0.26mg
Myricetin
0.07mg
Quercetin
1.55mg

Nutrients percent of daily need

Calories:454.36kcal
22.72%
Fat:21.07g
32.41%
Saturated Fat:4.16g
26.03%
Carbohydrates:53.19g
17.73%
Net Carbohydrates:49.27g
17.92%
Sugar:7.4g
8.22%
Cholesterol:58.41mg
19.47%
Sodium:748.23mg
32.53%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.52g
27.03%
Vitamin K:73.18µg
69.7%
Vitamin B1:0.59mg
39.23%
Selenium:23.43µg
33.47%
Manganese:0.64mg
31.8%
Folate:116.54µg
29.14%
Vitamin B2:0.49mg
29.07%
Vitamin B3:5.76mg
28.79%
Phosphorus:256.13mg
25.61%
Iron:3.97mg
22.06%
Fiber:3.92g
15.68%
Calcium:143.55mg
14.35%
Potassium:433.1mg
12.37%
Copper:0.25mg
12.27%
Magnesium:44.67mg
11.17%
Vitamin A:548.78IU
10.98%
Vitamin C:8.64mg
10.47%
Vitamin B5:1.02mg
10.19%
Vitamin B6:0.2mg
10.18%
Vitamin B12:0.56µg
9.33%
Vitamin E:1.33mg
8.87%
Zinc:1.29mg
8.61%
Vitamin D:0.66µg
4.38%