Green Bean “Fry” Casserole

Hey Cooking Friends!

I stay experimenting with recipes from The Easy Acid Reflux Cookbook by Karen Frazier. As much as I’d LOVE to eat burgers every other day, and wallow in ALL the chocolate when I’m sad, I like being in less pain a lot more, and I’m discovering that I can still make tasty treats even if they’re not loaded in fat. (BUT I LOVE BUTTER! Insert crying emoji face here)

Anyway, there’s a recipe in this cookbook called “Baked Green Bean Fries with “French Fry” Sauce”. I took a little from the recipe book, and a little from my own pantry and I made a Green Bean Fry Casserole.

The “French Fry” Sauce that Frazier came up with is INCREDIBLE, but I add a little lemon zest for a tangy taste, and a teaspoon or two of dill because it’s delicious and adds color.

 

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If you’re like me, and can’t eat ketchup, opt for this sauce, made with Greek Yogurt and just a tiny bit of tomato sauce! 

I want to eventually try something like this with Sweet Potato fries and do a Maple dipping syrup. YUM!

Keep reading to see how to make this casserole of “fries!”

 

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BAKED GREEN BEAN “FRY” CASSEROLE:

INGREDIENTS:

3/4 Cup Bread Crumbs

1/2 tsp Thyme

Fresh Rosemary (1-2 sprigs)

1/2 tsp Sea Salt

2 eggs, beaten

1 tsp Dijon Mustard

1 LB Bag Green Beans

BEAN FRY DIPPING SAUCE:

1 cup Non-Fat Plain Greek Yogurt

1 tsp Dijon Mustard

1 Tbsp Tomato Sauce

1 tsp Soy Sauce

1 tsp Dill

 

HOW TO MAKE THE CASSEROLE: PREHEAT OVEN TO 425° F, SPRAY CASSEROLE PAN WITH PAM. 

  1. Mix the bread crumbs, thyme, and sea salt. Set aside.
  2. Separately beat the eggs and mustard together; add to breadcrumbs until a dough-like mixture is formed.
  3. Place the green beans in the casserole pan, placing the rosemary sprigs sporadically around. Crumble the breadcrumb dough on top of the green beans. Bake for 20 minutes total.

 

FOR THE SAUCE:

  1. Whisk all ingredients together, refrigerate until ready to use.
  2. Pair with green beans, and enjoy!

 

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I hope you decide to make these and enjoy a delicious snack that’s easy on your digestive system. Acid Reflux and GERD DO NOT have to own you.

 

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Until next time, Happy Cooking!

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