(makes about 50 fries)

  •  50 fresh, whole green beans (about 8 ounces)
  • 1.5 cups corn flakes
  • 1 egg
  • 1 teaspoon garlic powder
  • 1 teaspoon salt
  • 1/2 teaspoon chili powder
  • ground pepper
  • fat-free cooking spray
  • 2 plastic storage bags


  1. Preheat oven to 425 degrees.
  2. Wash and trim green beans. Place in a plastic storage bag. Set aside.
  3. Place corn flakes in a plastic storage bag.  Seal bag tight and use hands to crush corn flakes into fine pieces.
  4. Place crushed corn flakes into a bowl.  Mix in spices.
  5. Beat egg in a small bowl and pour egg into bag with green beans.  Seal bag tight and massage egg into all green beans.
  6. Place corn flake mixture in bag with green beans and egg.  Seal bag tight and shake bag until green beans are coated with corn flake mixture.
  7. Coat a nonstick cooking sheet with fat-free cooking spray and arrange beans on sheet.
  8. Cook for about 20 to 25 minutes until coating is golden brown.
  9. Serve and enjoy!  Enjoy as is or pair with your favorite dipping sauce.

Nutrition Information per 10 "fries"

  • Calories: 64
  • Fat: 1 gram
  • Total Carbohydrate: 11.7 grams
  • Fiber: 2.4 grams
  • Sodium: 544 milligrams
  • Protein: 2.8 grams