March 19, 2012

TGI Friday's (Copycat) Green Bean Fries

My foodie friend Jenni from Ferris Wheel Of made TGI Friday's (Copy Cat) Green Bean Fries the other day.  She's a St. Louis foodie and she's also a Connie's produce delivery addict like myself.  It's so much fun finding out what she's making with the week's delivery!

Last weeks delivery had a small bag of fresh organic green beans.  I still had my bag in the fridge.  Wondering what I was going to create with them Jenni posted on her facebook fan page that she was going to make TGI Friday's Green Bean Fries.

I have never tried their Green Bean Fries and I can't stand the thought of taking a perfectly healthy vegetable that is outstanding steamed with a sprinkle of salt and pepper and frying it up!

Oh, but her Green Bean Fries looked so scrumptious!  Not to mention the Wasabi Ranch Dip she made to dip the fried up little suckers into!  Get out!  If she had been standing in front of me I'm sure I would have pulled an Elaine (Seinfeld fans give me a WOOT!) and pushed her down!

The addictive little suckers were going to accommodate our grilled hamburgers made by my awesome future foodie son, Luke!

Jenni warned me that they were addictive and she wasn't exaggerating even a little bit!

I made just a few changes from the original.  I used Panko in place of breadcrumbs and coconut oil in place of canola oil.

TGI Friday's (Copycat) Green Bean Fries
Yield: 4 servings

  • 1 egg, beaten
  • 1 cup milk
  • 4 cups chicken or vegetable broth
  • 6-8 ounces fresh organic green beans
  • 1 cup flour
  • 1 cup Panko
  • 3/4 tsp salt
  • Black Pepper
  • 1/4 tsp onion powder
  • 1/8 tsp garlic powder
  • Coconut oil for frying
  1. Place green beans in broth, bring to a boil and cook about 15 minutes.  Drain and place in a bowl of cold water to stop the cooking process.
  2. Place flour in a shallow bowl.
  3. Mix egg and milk in another shallow bowl.
  4. Combine Panko, salt, pepper, onion powder, and garlic into a bowl.
  5. Take a handful of beans out of the water, shake off excess liquid.  Then, coat with flour, shaking off excess.
  6. Dip, one bean at a time, in egg mixture, then in Panko mixture.
  7. Place on a plate until all beans are coated.
  8. Heat one and half inches of oil to 350°F in a heavy skillet.
  9. Fry until golden brown, about 90 seconds.  Drain on paper towels.
  10. Serve with dipping sauce.

Servings: a handful
Calories: 610
Total Fat: 22.0
Carbohydrates: 49.5 mg.
Sodium:  768 mg.
Protein:  51.6 g.

  Wasabi Ranch Dip
  • 1/2 cup organic ranch dressing - I used Annie's
  • 1/4 cup organic cucumber, peeled, seeded, minced
  • 1 Tbsp milk
  • 1 1/2 tsp horseradish
  • 1 tsp cider vinegar
  •  2 tsp wasabi powder (the original recipe called for 1 tsp. but we like to sweat!
  • 1/8 tsp salt
  • 1 pinch cayenne pepper
  1. Combine all ingredients in a blender.  Blend until smooth.
  2. Place in a bowl, and chill.  It will thicken as it cools. 

Calories: 18
Total Fat: 0.2
Carbohydrates: 2.8 mg.
Sodium:  250 mg.
Protein:  0.6 g.

Adapted from Ferris Wheel Of

Jenni says her version tastes the same and maybe even better than the restaurant version.  I wouldn't know but I do know these will be making an appearance on our dinner table again!

Have you tried TGI Friday's Green Bean Fries?


  1. I have never tried these and they look fantastic!

  2. I have had green beans at TGIF's and it was pretty good. this looks fantastic.!

  3. These are a don't miss when I do go to TGI Fridays, but I now with this recipe I can enjoy them anytime. The do look fabulous-crispy and vibrant! Wish that plate of them was here instead of there!

  4. I have never tried them at TGI Fridays, but they sound delicious!

  5. Hey Dee - can't believe how good all your food looks! And thanks for the kudos for my site, which is going down temporarily, but I just signed up to receive your yummy posts via email! Keep it up. :)

  6. wow, super interesting recipe look so healthy food again.
    thumbs up. love it!

  7. Lovely, you´ve turned green beans from prim healthy veg into a rock-star on a plate!

  8. This recipe is great! I now have other way of cooking green beans and make it more delicious to eat =)Thanks for sharing.

  9. I haven't been to TGI Friday's in years! But holy cow do these look good!

  10. I've never heard of green bean fries before. They look amazing! With that wasabi dip, I bet they are scrumptious!

  11. This is actually a great way to eat green beans! I usually make tempura out of green beans, but I should use panko next time! YUM YUM!

  12. What a healthy way to enjoy fries - I love all the non-potato variations that are coming out - ever tried cauliflower?
    YuM :D

    Choc Chip Uru


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