Directions:
- Preheat oven to 425F. Prepare a baking sheet with parchment paper.
- Bring a medium stock pot of salted water to boil. Add green beans and allow to cook for 4 minutes. Transfer beans to a colander and run under cold water until completely cooled, or plunge into an ice water bath. Set aside.
- Set up a breading station like an assembly line. Put the flour in a bowl and season with salt & pepper.
- Put egg and milk in another bowl, whisk together. Season with salt and pepper.
- Put Panko in another bowl with garlic, onion, and chile powders, cayenne pepper, salt and pepper.
- Dip each bean in flour, shake off excess. Then, dip in egg mixture and finally into Panko mix. Place on prepared baking sheet. Repeat until all green beans are breaded.
- Spray beans lightly with cooking spray. Place in oven and bake for 15 minutes until golden brown. Serve with Horseradish Dipping Sauce or your favorite dipping sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 155.64 Kcal (652 kJ) | ||
| Calories from fat | 34.41 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.82g | 6% | |
|---|---|---|---|
| Cholesterol | 46.5mg | 16% | |
| Sodium | 276.83mg | 12% | |
| Potassium | 162.15mg | 3% | |
| Total Carbs | 26.27g | 9% | |
| Sugars | 2.37g | 9% | |
| Dietary Fiber | 3.45g | 14% | |
| Protein | 5.88g | 12% | |
| Vitamin C | 6.9mg | 12% | |
| Iron | 1.4mg | 8% | |
| Calcium | 119mg | 12% | |
| Amount Per 100 g | |||
| Calories | 152.62 Kcal (639 kJ) | ||
| Calories from fat | 33.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.75g | 6% | |
|---|---|---|---|
| Cholesterol | 45.6mg | 16% | |
| Sodium | 271.46mg | 12% | |
| Potassium | 159.01mg | 3% | |
| Total Carbs | 25.76g | 9% | |
| Sugars | 2.32g | 9% | |
| Dietary Fiber | 3.38g | 14% | |
| Protein | 5.77g | 12% | |
| Vitamin C | 6.8mg | 12% | |
| Iron | 1.4mg | 8% | |
| Calcium | 116.7mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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