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Hg's Fiber-Fried Green Beans W/Spicy Cucumber Ranch Dip - 2 Pts. Recipe

Hg's Fiber-Fried Green Beans W/Spicy Cucumber Ranch Dip - 2 Pts. Recipe

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Hg's Fiber-Fried Green Beans W/Spicy Cucumber Ranch Dip - 2 Pts.

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Ingredients:

Serving

3 tbsp fat-free mayonnaise
2 tbsp cucumbers, peeled and chopped
1 tbsp nonfat sour cream
1 1/2 tsp dry ranch dressing mix
1/4 tsp wasabi paste
1 dash cayenne pepper
2 cups fresh green beans, trimmed
3/4 cup all-bran cereal, ground to a breadcrumb-like consistency in a food processor ( fiber 1 original)
1/4 cup liquid egg substitute , fat free
1/2 tsp onion powder
1/2 tsp garlic powder
1/4 tsp salt
1/8 tsp black pepper

Directions:

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.
Put the egg substitute in a small bowl, 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!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	19.76 Kcal (83 kJ)
Calories from fat	4.43 Kcal
		% Daily Value*
Total Fat	0.49g	1%
Cholesterol	0.73mg	0%
Sodium	92.48mg	4%
Potassium	55.71mg	1%
Total Carbs	3.43g	1%
Sugars	1.2g	5%
Dietary Fiber	0.87g	3%
Protein	0.92g	2%
Vitamin C	1.7mg	3%
Iron	0.8mg	4%
Calcium	11.5mg	1%

Amount Per 100 g
Calories	77.97 Kcal (326 kJ)
Calories from fat	17.48 Kcal
		% Daily Value*
Total Fat	1.94g	1%
Cholesterol	2.89mg	0%
Sodium	364.9mg	4%
Potassium	219.79mg	1%
Total Carbs	13.54g	1%
Sugars	4.75g	5%
Dietary Fiber	3.44g	3%
Protein	3.65g	2%
Vitamin C	6.8mg	3%
Vitamin A	0.1mg	1%
Iron	3.1mg	4%
Calcium	45.2mg	1%

* 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.

Tastes

salty
savory
bitter
sweet

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