Crispy Sesame Green Bean Fries

Mar 01 2012 by
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Last week when I was out getting groceries I came across some green beans.  Honestly, I don’t usually buy green beans all that often but these beans were so bright and beautiful that I had to buy a couple of handfuls.  Of course, I had not planned on using green beans in anything so there they sat day after day in my fridge.  By the 3rd day I was getting pretty sick of them staring back at me and mocking me for not using them.  We were having burgers for dinner that night and fries always go perfect with burgers.  Green beans are fry shaped so I kinda went with that.  I absolutely love sesame green bean salad so I used that for inspiration for these amazing fries.

Now my kids, who are suspicious of all things green, I assumed would have no interest in these.  I actually didn’t even offer them any.  When I sat down to eat these with my dinner, Keegan asked if she could try one.  So she did, and she loved them.  Of course Caleb had to try them too and he gave them 2 thumbs up.  I ended up having to share almost all my delicious fries with them.  At least now I know for next time to make a bigger batch!

Ingredients:

  • 2 handfuls of fresh green beans (about 50 beans), ends trimmed
  • 1/2 cup lite coconut milk
  • 1 tbsp sesame oil
  • 3/4 cup Homemade Breadcrumbs *see notes
  • 3 tbsp sesame seeds
  • 1/4 cup flour (whole wheat, spelt, brown rice or even millet will work)

Preparation:

  1. Preheat oven to 425 degrees.
  2. Line a baking sheet with parchment paper or non stick foil.
  3. Fill a large bowl with ice water and set aside.
  4. Bring a pot of water to a boil over high heat. Add the green beans and cook until tender, about 5 minutes.
  5. Remove the beans with a slotted spoon and transfer to the ice water to stop the cooking. Let cool in the water, then drain and pat dry.
  6. In a small bowl whisk together the coconut milk and sesame oil.  Set aside.
  7. In a medium bowl combine the breadcrumbs and sesame seeds.  Set aside.
  8. In a large bowl combine the green beans and flour.  Gently mix together until the green beans are well coated.
  9. Dip each floured green bean in the coconut milk mixture and then dredge through the breadcrumbs.  Place on the baking sheet and repeat with the remaining green beans.
  10. Bake for 20-25 minutes, flipping the fries over once halfway through cooking, or until browned and crisp.
  11. Remove from the oven and serve immediately.

Nutritional Info:

Makes 4 servings.

Nutrients per serving:  Calories: 194, Cal. from Fat: 104, Total Fat: 12g, Sat. Fat: 2.5g, Carbs: 18g, Fiber: 5.5g, Sugars: 2g, Protein: 7g, Sodium: 599.5mg, Chol: 0mg

Notes:

These fries are best eaten right away.

If you plan to substitute the Homemade Breadcrumbs with store brought Panko or an equivalent you’ll need to add some seasoning before using in the recipe.  Add 1 tbsp nutritional yeast, 1/8 tsp garlic salt and 1/16 tsp each of onion powder and oregano to 3/4 cup of Panko breadcrumbs.  Also, if you follow a gluten free diet make sure to use gluten free bread when making your breadcrumbs.

When I need to get dinner on the table more quickly I’ll use a Ziplock Steamer Bag to gently steam the green beans instead of using a boiling pot of water.  When using the steamer bags cook for about a minute less than the recommended time.

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