Baked Fries:

Butter Flavor Non-Stick Cooking Spray

8 oz. fresh green beans, trimmed

1⁄4 cup flour

1 egg

1⁄4 cup Fat Free Milk

1⁄4 teaspoon garlic powder

1⁄2 teaspoon salt

1⁄4 teaspoon black pepper

1⁄8 teaspoon cayenne pepper

11⁄2 cups panko breadcrumbs

 

Chipotle Dipping Sauce: 

1⁄4 cup Light Mayonnaise

2 T minced seeded chipotle peppers with adobo sauce

 

Directions:

Preheat oven to 450 degrees. Line 2 baking sheets with foil. Spray foil with cooking spray. Blanch green beans in boiling water for 2 minutes. Drain and immediately plunge into an ice water bath. Drain when completely cooled and dry using paper towels. Pour flour into a large plastic bag. In a shallow dish, beat egg with milk. Mix in garlic powder, salt, black pepper and cayenne pepper. Place panko breadcrumbs in a separate shallow dish.

 

Drop beans in bag of flour and shake to coat. Remove beans and shake off excess flour; set aside. Pour flour remaining in bag into egg mixture and whisk until smooth. Working with about 5 beans at a time, dip beans in egg mixture, turning to coat. Remove from mixture and place onto panko crumbs, gently coating. Transfer coated beans to prepared baking sheets, arranging beans about an inch apart.

 

Spray top of beans lightly with cooking spray, holding can an arm’s length away from the beans. Bake in center of oven for 8–12 minutes or until panko crumbs are golden brown. Serve with Chipotle Dipping Sauce, prepared by combining mayonnaise and chipotle peppers with adobo sauce.

 

Yield: 6 servings; about 7 beans and 1 T Chipotle Dipping Sauce per serving.

 

Per serving: 100 calories, 3g protein, 14g carbohydrate, 4g fat, 0g saturated fat, 0g trans fat, 19mg cholesterol, 275mg sodium, 1g fiber, 2g sugar.