You need to confirm that you like this page! Do it now!!! -- HG
HG's Fiber-Fried Green Beans with Spicy Cucumber Ranch Dip
HG's Fiber-Fried Green Beans with Spicy Cucumber Ranch Dip

Thank Goodness It's Faux-Fried!
Been craving those CRAZY fried green beans from T.G.I. Friday's? WAIT. Before you order, check out our HG-ized version...


For Dip
3 tbsp. fat-free mayonnaise
2 tbsp. peeled and chopped cucumber
1 tbsp. fat-free sour cream
1 1/2 tsp. dry ranch dressing/dip mix
1/4 tsp. wasabi paste
dash cayenne pepper

For Green Beans
2 cups (8 oz.) fresh green beans, trimmed
3/4 cup Fiber One bran cereal (original), ground to a breadcrumb-like consistency in a blender or food processor
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. black pepper
Optional: additional seasonings, to taste

Preheat oven to 400 degrees. Combine dip ingredients in a food processor or small blender (our Magic Bullet works wonders!). Blend until smooth. Place dip in a dish, and then cover and chill in the fridge.

Place the green beans in a large pot with 4 cups of water. Bring to a boil. Once boiling, cook for 9 minutes. Carefully drain the beans, and then place them in cold water for a few minutes to stop the cooking process. Drain and dry them well.

Fill a small bowl with egg substitute, and set aside. In a separate bowl, combine the Fiber One "breadcrumbs" with the spices (add extra seasonings, if you like). Cover a large baking pan with aluminum foil and/or nonstick spray. Set aside.

Place about 1/3rd of the crumb mixture into a large sealable plastic bag. One by one, dip green beans into the egg substitute, and place them in the bag with the breadcrumbs -- continue this with 1/3rd of the beans. Seal the bag and shake it up. Remove the "breaded" green beans, and place them on the pan. Repeat this process two more times, so all of the beans are coated.

Pop the pan in the oven and cook for 16 minutes, flipping green beans halfway through cooking. Beans are done once they're crispy. Allow green beans to cool slightly, and then serve with the dip. Yum! MAKES 2 SERVINGS

Serving Size: 1/2 of recipe (dip included)
Calories: 129
Fat: 1.5g
Sodium: 881mg
Carbs: 32.5g
Fiber: 14g
Sugars: 5g
Protein: 7g

PointsPlus® value 3*

T.G.I. Friday's Crispy Green Bean Fries
T.G.I. Friday's Crispy Green Bean Fries

Green & Mean
Okay, it may seem smart to order a veggie-based appetizer at Friday's -- especially when the other pre-meal options include things like BBQ Pork Ravioli Bites (fried!) and Parmesan-Crusted Sicilian Quesadillas (AHHH!!!). Hey, even the dip these fried green things are served with contains veggies! But don't let these freakish green beans (or their cucumber-infused saucy sidekick) fool you. They actually contain more calories than a basket of REGULAR fries at the same restaurant chain! In fact, ordering the Fried Mozzarella, Fried Mac & Cheese, or those crazy cheese-fried quesadillas would cost you FEWER calories than a plate of these "veggie" fries! How crazy is that?! And although Friday's doesn't make the fat counts in their foods public, we're guessing these deep-fried things contain at least 30g fat. And the serving size is so small, we can't imagine sharing it! Still, crunchy, breaded green beans with creamy, spicy dip does sound good (we're only human, people). But pass on those Crispy Green Bean Fries (and ALL of the other greasy meal-starters mentioned above), and crank out a batch of our Fiber-Fried Green Beans with Spicy Cucumber Ranch Dip. Now, that's something to be thankful for!

Serving Size: 1 order
Calories: 860
Fat: n.a.
Sodium: n.a.
Carbs: n.a.
Fiber: n.a.
Sugars: n.a.
Protein: n.a.

  Fry Not? Love fried foods without all the annoying calories and fat grams? (Who doesn't?!) You MUST check out the first HG cookbook (online and in stores) for tons more faux-fried recipes!!! They're waiting...

Check out our FIRST-EVER HG video short. CLICK HERE NOW!!!

  What pal wouldn't want this recipe? Click "send to a friend" STAT and share this email with all your loved ones...
Send To A Friend  Did a friend send you this? SIGN UP NOW & get your very own DAILY Tips & Tricks!
  ***The PointsPlus® and SmartPoints® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe, or its manufacturer or developer by Weight Watchers International, Inc., the owner of the PointsPlus® registered trademark and SmartPoints® trademark.

SmartPoints® value not what you expected? Click here for more info on how the values are calculated, plus more FAQs about PointsPlus® and SmartPoints® values on our website.