These were all the rage on a low carb message board I frequent, many moons ago. They were coined “a great but ugly snack”. I’ve perfected my technique in making them and go through periods of time where I eat them everyday! I have no shame in eating a whole pound of beans…..no shame I say!
1. Line a baking sheet with unbleached parchment paper or a Silpat.
2. Fill pan with 1 lb. frozen whole green beans. I love the Trader Joe’s Organic Whole Green Beans, as each bag is a perfect pound. Costco carries large bags of organic beans as well.
3. Using a Misto Sprayer filled with a high-heat safe oil (I recommend Macadamia Nut Oil or High Oleic Sunflower Oil) spray beans and sprinkle with garlic salt.
If you are concerned about the omega-6 or PUFA content of sunflower oil, check this out
Not all sunflower oil is high in omega-6. Standard sunflower oil is indeed high in linoleic acid, an omega-6 fat, but high-oleic sunflower oil is at least 82% oleic acid, the same monounsaturated fat found in olive oil, lard, and your very own adipose tissue, while being extremely low in PUFAs (I’ve even seen a sunflower oil with just half a gram of omega-6 per tablespoon, comparable to macadamia oil). Monounsaturated fats are far more resistant to oxidation.” Source
4. Stick in oven. Yes, put the beans in a cold oven and turn it on to 450 degrees F. After 30 minutes, toss and turn over the beans and roast for an additional 15-20 minutes.
I eat mine with sugar-free ketchup and pretend I am eating french fries. What they lack in beauty, they make up in taste, these are THAT GOOD!
One pound of green beans, give or take a few = 140 calories, 0g fat, 16 net carbs, 16g protein
A small (2 1/2 oz.) McDonald’s French Fries = 209 cals, 10g fat (the bad kind, TRANS FATS), 26g carbs, 3g protein
These need a blog comment. I love them. Sugar Free Ketchup ? sure. your homemade bbq sauce? even better. chili garlic sauce? delicious.
And if you want your smoke detector to go off? you can do this with fresh beans in a frying pan too. Much more dangerous though it seems, they require more of your attention than this method !!