Thursday, July 3, 2014

Baked Parmesan Green Bean Fries with Spicy Basil Ketchup

Baked Parmesan Green Bean Fries with Spicy Basil Ketchup: Savory Sweet and Satisfying

Green bean fries with spicy basil ketchup is genius and a delicious way to eat your vegetables.

Baked Parmesan Green Bean Fries with Spicy Basil Ketchup: Savory Sweet and Satisfying

My family gobbled these up so fast. I do not think I have ever seen them eat a vegetable so quickly. Just be sure you do not skip making the spicy basil ketchup. Not only is it easy but it is incredible delicious and pairs so well with the green bean fries.

Baked Parmesan Green Beans with Spicy Basil Ketchup

Spicy Basil Ketchup
1 cup ketchup
1 cup basil leaves, rinsed and patted dry
2 clove garlic, peeled
1/2 teaspoon red pepper flakes

Baked Parmesan Green Bean Fries
1 pound fresh green beans
2 egg whites
1 cup grated Parmesan cheese
1 cup panko bread crumbs
1/4 teaspoon black pepper


Spicy Basil Ketchup
Preheat oven to 425ยบ F. Line a baking sheet with a silpat or parchment paper and set aside.

In the bowl of a food processor add the basil leaves, garlic, pepper flakes and ketchup. Pulse until garlic is minced. Refrigerate until green bean fries are done.

Green Bean Fries
Rinse the green beans and trim off the stems. Bring a pot of water to a boil. Drop in the green beans and boil for 3-4 minutes.

In the mean time prepare a large bowl with ice water. When the green beans are done remove them from the water and immediately place them in the ice water. Remove the green beans and pat dry.

In a shallow bowl lightly whisk the egg whites. In another shallow bowl combine the Parmesan cheese, panko and black pepper.

Working in small batches, coat the green beans with egg whites, draining of excess, and then coat them with Parmesan cheese and panko mixture.

Place the breaded green beans in a single layer on the prepare baking sheet. Bake for 15-20 minutes, checking every few minutes so the green bean fries do not burn.


Serves: 6
Calories: 175
Total Fat: 6.2g
   Saturated: 4.0g
   Polyunsaturated: 0g
   Monounsaturated: 0g
   Trans: 0g
Cholesterol: 20mg
Sodium: 761.9mg
Potassium: 4.2mg
Total Carbs: 21.3g
   Dietary Fiber: 1.8g
   Sugars: 12.3g
Protein: 10.7g
Vitamin A: 7.3%
Vitamin C: 1.1%
Calcium: 24.6%
Iron: 1.3%
*The nutritional information will vary slightly depending on the brands you use.
*Adapted from Simply Scratch.

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