Green Bean Fries Recipe With Nutrition Data and Calorie Count

Green Bean Fries

Not your every day fast food fries, minus the calories, fat and all the other junk.

Yields:

1 servings

Prep Time:

20 mins

Cook Time:

20 mins

Meal Type:

Appetizer
Side Dish

Rating:

Ingredients

  • 6 1/4 oz green beans
  • 1/2 tsp ground black pepper
  • 1 large egg white
  • 1 tsp yellow mustard
  • 3/4 cup corn flakes
  • 1/2 tsp adobo seasoning
  • 1/4 tsp hot sauce

Directions

  • Prepare fresh green beans by boiling. After cooking, place in cold water and allow to cool to be handled and prepared. Trim green beans by cutting ends and cut into halves (bite sized or fry sized).
  • Put corn flakes in freezer bag and crush. Add pepper and adobo seasoning (or other seasonings) and shake together in the bag.
  • In bowl scramble egg white and add some hot sauce and mustard or substitute for something else.
  • Coat green beans with egg mixture and shake individually in corn flake and seasoning mixture. Lay out on pan sprayed with non-stick cooking spray.
  • Bake at 375 °F (190 °C) for about 20-25 minutes or until golden.
  • Turn halfway and keep under a watchful eye to make sure it doesn't burn.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 153
% Daily Value*
  • Total Fat
    Amount Per Serving 0.46g
    % Daily Value 1%
    • Saturated Fat
      Amount Per Serving 0.064g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 0.145g
    • Monounsaturated Fat
      Amount Per Serving 0.127g
  • Cholesterol
    Amount Per Serving 0mg
    % Daily Value 0%
  • Sodium
    Amount Per Serving 997mg
    % Daily Value 43%
  • Total Carbohydrate
    Amount Per Serving 32.17g
    % Daily Value 12%
    • Dietary Fiber
      Amount Per Serving 7.2g
      % Daily Value 26%
    • Total Sugars
      Amount Per Serving 4.36g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 8.63g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 7mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 32mg
    % Daily Value 36%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 6mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 13mg
    % Daily Value 72%
  • Potassium
    Amount Per Serving 464mg
    % Daily Value 10%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 153 KCal
  • Fat 0.46 g
  • Carbs 32.17 g
  • Protein 8.63 g

There are 153 calories in 1 serving of Green Bean Fries.

How long would it take to burn off 153 KCal?

Basketball

15 minutes

Cycling (10 MPH)

21 minutes

Jogging

12 minutes

Running

10 minutes

Swimming (crawl, moderate pace)

15 minutes

Walking

18 minutes

Weight Training

18 minutes

Values estimated based on person weighing 160 lbs.

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