Green Beans Among World’s Health­i­est Foods

Stanstead Journal - - CLASSIFIEDS -

Baked “fries” make it even more ap­peal­ing to eat nu­tri­ent-rich green beans. (NAPSA)-Sci­en­tists study­ing veg­eta­bles are find­ing out more about the long pop­u­lar green bean. Not only do the pods con­tain fiber and vi­ta­mins C, K, A and B, but the lat­est re­search shows they have more an­tiox­i­dants than other foods in the pea and bean fam­i­lies. Reg­is­tered Di­eti­tian Tammi Han­cock rec­om­mends eat­ing fresh or frozen green beans to max­i­mize nu­tri­tional value. “At 31 calo­ries and plenty of nu­tri­ents per cup, they’re a great choice,” Han­cock says. For a tasty and nu­tri­ent-rich side dish, pre­pare green beans us­ing Smart Bal­ance(r) But­ter Fla­vor Non-Stick Cook­ing Spray, a heart-health­ier alternative to but­ter.

Baked Green Bean Fries With Chipo­tle Dip­ping Sauce

Baked Fries:

Smart Bal­ance(r) But­ter Fla­vor Non­Stick Cook­ing Spray 8 oz. fresh green beans, trimmed ¼ cup flour 1 egg ¼ cup Smart Bal­ance(r) Fat Free Milk and Omega-3s ¼ tea­spoon gar­lic pow­der ½ tea­spoon salt ¼ tea­spoon black pep­per 1/8 tea­spoon cayenne pep­per 1 ½ cups panko bread­crumbs

Chipo­tle Dip­ping Sauce:

¼ cup Smart Bal­ance(®) Omega Light May­on­naise-Dress­ing 2 T minced seeded chipo­tle pep­pers with adobo sauce Pre­heat oven to 450 de­grees. Line 2 bak­ing sheets with foil. Spray foil with cook­ing spray. Blanch green beans in boil­ing water for 2 min­utes. Drain and im­me­di­ately plunge into an ice water bath. Drain when com­pletely cooled and dry us­ing pa­per tow­els. Pour flour into a large plas­tic bag. In a shal­low dish, beat egg with milk. Mix in gar­lic pow­der, salt, black pep­per and cayenne pep­per. Place panko bread­crumbs in a sep­a­rate shal­low dish. Drop beans in bag of flour and shake to coat. Re­move beans and shake off ex­cess flour; set aside. Pour flour re­main­ing in bag into egg mix­ture and whisk un­til smooth. Work­ing with about 5 beans at a time, dip beans in egg mix­ture, turn­ing to coat. Re­move from mix­ture and place onto panko crumbs, gen­tly coat­ing. Trans­fer coated beans to pre­pared bak­ing sheets, ar­rang­ing beans about an inch apart. Spray top of beans lightly with cook­ing spray, hold­ing can an arm’s length away from the beans. Bake in cen­ter of oven for 8-12 min­utes or un­til panko crumbs are golden brown. Serve with Chipo­tle Dip­ping Sauce, pre­pared by com­bin­ing may­on­naise and chipo­tle pep­pers with adobo sauce.

Yield: 6 serv­ings; about 7 beans & 1 T Chipo­tle Dip­ping Sauce per serv­ing.

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