Air-Fried Green Beans & Dip Recipe
Feeling nostalgic for the days of sitting in a booth at TGI Friday’s, sharing a plate of deep-fried green beans with your pals? The app no longer appears to be on the menu, but this air-fried copycat recipe is here to help you relive the past in the comfort of your home! Who’s up for a throwback girls’ night in?
Ingredients · Servings 2
- Green Beans
- 12 oz. (about 4 cups) fresh green beans, trimmed
- 1 tbsp. all-purpose flour
- 1/4 cup plain bread crumbs
- 1/2 tsp. garlic powder
- 1/2 tsp. onion powder
- 1/4 tsp. salt
- 1/8 tsp. black pepper
- 1/4 cup (about 2 large) egg whites or liquid egg substitute
- Dip
- 3 tbsp. light mayonnaise
- 1 tbsp. plain fat-free Greek yogurt
- 1 1/2 tsp. ranch seasoning dip/dressing mix
- 1/4 tsp. wasabi paste
- 1 dash cayenne pepper
- 2 tbsp. peeled and finely chopped cucumber
Method · 10 min
- Place green beans in a large sealable bag or container. Add flour. Seal and shake to coat.
- Transfer green beans to a wide bowl.
- Place breadcrumbs and seasonings in the (empty) sealable bag/container. Seal and shake to mix.
- Pour egg whites/substitute over green beans. Using kitchen tongs, toss to coat. Transfer green beans to the bag/container of seasoned bread crumbs. Seal and shake to coat.
- Spray an air fryer with non-aerosol nonstick spray. Place green beans in the air fryer, and spray with nonstick spray.
- Set air fryer to 380°F. Cook until tender on the inside and lightly browned and crispy on the outside, about 10 minutes.
- Meanwhile, in a small bowl, combine all dip ingredients except cucumber. Mix until uniform. Stir in cucumber.
- 1/2 of recipe (about
- 2 cups beans with 2 1/2 tbsp. sauce): 214 calories
- 7g total fat (1g sat. fat)
- 792mg sodium
- 28.5g carbs
- 5g fiber
- 7.5g sugars
- 9.5g protein Click for WW Points® value*
