Kids won't eat their veggies? Try these green bean oven fries. The dip has sweet potato whirled throughout, they'll have no idea.
1/4 cup all-purpose flour
2/3 cup panko bread crumbs
1/4 cup grated Parmesan
1/8 tsp salt
250 g green beans, trimmed
1 sweet potato
1/4 cup Greek yogurt
2 tbsp water
1/8 tsp ground ginger
1/8 tsp salt
Preheat oven to 425F. Spray a large baking sheet with oil.
Pour flour into a shallow bowl. Beat eggs in a second shallow bowl. Stir panko with Parmesan and salt in a third shallow bowl. Season with fresh pepper.
Coat beans in flour, then dip into eggs. Cover completely in panko mixture. Arrange beans in a single layer on prepared sheet. Bake in centre of oven until beans are golden-brown and crisp, 14-16 min.
Prick unpeeled sweet potato several times with a fork and place on a plate. Microwave on high until tender, about 5 min. Let stand until cool enough to handle, about 5 min. Cut potato lengthwise in half, and scoop flesh into food processor. Purée with yogurt, water, ginger and salt until smooth. Serve fries with dip.
Calories 160, Protein 8g, Carbohydrates 25g, Fat 4g, Fibre 4g, Sodium 263mg.
Originally published in the Today’s Parent Summer 2016 issue. Photo by Roberto Caruso.
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