Saturday, November 01, 2014

Baked Green Bean "Fries" - Vegan/Fat Free/Cholesterol Free

I bought a pound of green beans at the Farmer's Market.  I discovered most my family is bean-o-phobic....and I didn't want to eat a whole pound by myself....but I DO love the green bean fries at Applebess and PF Changs. I played around today. I liked these well enough to eat a pound by myself - but Michael helped me out. 
1 lb of green beans (washed, ends snapped, DRIED)
1/2 C Panko Bread Crumbs
1/3 C Nutritional Yeast (or Cashew Cheese or Parmesan Cheese)
1/2 tsp pepper
1/2 tsp garlic powder
1/4 tsp onion powder
1/4 tsp salt
2 Flax Eggs (1 T ground flax seed/2 T water per egg)
Preheat oven to 425*
Wash and prepare beans - dry
Mix dry ingredients and put in a plastic bag (or however you want to coat them)
Mix up flax egg
Dredge beans in flax egg and then shake in the bag of spices. 
Put the beans in a single layer on a cookie sheet lined with foil or parchment paper and sprayed.
Bake 10-15 minutes until golden. Broil the last couple of minutes if they aren't crisp.
I tried to spray with oil and shake....

But the coating didn't really stick as thick as I wanted to - so I tried the flax egg
Much happier - though Michael mentioned the coating DID fall off while you were eating...maybe a bit of flour after the flax egg before the spices????? What do you think?

You CAN use any bread crumbs, eggs and cheese - if you aren't a vegan - but why would you want too? The Nutritional yeast is SO yummy in this. LOL

Choosing Joy!
©2014 D.R.G.
~Coram Deo~
Living all of life before the face of God...

1 comment:

Unknown said...

love these when ladies make them