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Ingredients
Green Bean Fries
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2 large eggs
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¼ cup plus 2 tablespoons whole-wheat flour
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¼ cup whole milk
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¼ teaspoon ground pepper, divided
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1 ⅓ cups panko breadcrumbs, preferably whole-wheat
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2 tablespoons grated Parmesan cheese
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¼ teaspoon smoked paprika
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12 ounce green beans, trimmed (about 3 cups)
Dipping Sauce
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3 tablespoons low-fat plain yogurt
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2 tablespoons roasted red peppers, rinsed
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1 ½ teaspoons harissa paste
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¼ teaspoon smoked paprika
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¼ teaspoon kosher salt
Directions
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To prepare green bean fries: Preheat air fryer to 390°F for 5 minutes. Coat the fryer basket with cooking spray.
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Whisk eggs, flour, milk and 1/8 teaspoon pepper together in a medium bowl. Mix panko, Parmesan, paprika and the remaining 1/8 teaspoon pepper in another medium bowl.
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Coat green beans in the egg mixture, allowing excess to drip off, then dredge in the panko mixture.
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Working in batches if necessary, arrange the coated green beans in a single layer in the air-fryer basket; cook until golden brown, 5 to 8 minutes.
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Meanwhile, prepare dipping sauce: Combine yogurt, roasted red peppers, harissa, paprika and salt in a small food processor; blend until smooth.
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Transfer the green beans to a serving platter; serve immediately with the sauce.
Nutrition Facts (per serving)
150 | Calories |
3g | Fat |
24g | Carbs |
8g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 1/2 cup green beans & 1 Tbsp. sauce | |
Calories 150 | |
% Daily Value * | |
Total Carbohydrate 24g | 9% |
Dietary Fiber 4g | 14% |
Total Sugars 4g | |
Protein 8g | 16% |
Total Fat 3g | 4% |
Saturated Fat 1g | 5% |
Cholesterol 65mg | 22% |
Vitamin A 864IU | 17% |
Vitamin C 11mg | 12% |
Vitamin D 19IU | 5% |
Vitamin E 1mg | 4% |
Folate 31mcg | 8% |
Vitamin K 25mcg | 21% |
Sodium 193mg | 8% |
Calcium 74mg | 6% |
Iron 2mg | 11% |
Magnesium 30mg | 7% |
Potassium 206mg | 4% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.