Eat Right Around Chicago

Glorify the Green Bean

green beans dish.jpg
Green beans make for an easy-to-prepare, delicious, nutritious side dish.  Have a bunch in the fridge or some in the freezer and want to make them special?  Here are some dietitian-submitted recipes to make green beans shine.  

Sautéed Green Beans, Mediterranean-style

4 servings

¾ pound trimmed fresh green beans
1 tablespoon extra virgin olive oil
2 teaspoons Dijon or stone ground mustard
Freshly ground black pepper and salt to taste, optional

Cook beans in a large pot of boiling water until tender crisp (approximately three to four minutes). Drain beans and transfer to a bowl of ice water to stop cooking. Drain well and pat dry. Heat oil in a large skillet over medium high heat. Sauté green beans with mustard and salt and pepper to taste, stirring until heated (approximately four minutes). Serve hot.

Nutritional Information Per Serving (approximately 1 cup):
Calories: 114, Fat: 7 g, Cholesterol: 0 mg, Sodium: 65 mg,
Carbohydrate: 10 g, Dietary Fiber: 6 g, Sugars: 4 g, Protein: 2 g

Thanks to Janet Bond Brill, Ph.D., R.D., LDN.  Author of CHOLESTEROL DOWN: 10 simple steps to lower your cholesterol in 4 weeks--without prescription drugs (Crown/Three Rivers, Dec 2006); Prevent a Second Heart Attack: 8 Foods, 8 Weeks to Reverse Heart Disease (Crown/Three Rivers, Feb 2011); Nutrition Together--a healthy eating and weight loss program written for Fitness Together.

Zesty Lemon Green Beans with Grape Tomatoes

1 ½ pounds fresh green beans, trimmed
1 cup grape tomatoes, halved
1 tablespoon fresh lemon juice
½ teaspoon lemon rind, grated
2 teaspoons olive oil

Place green beans into a large pot of boiling water and cook 5 minutes or until tender. Combine drained green beans and grape tomatoes in a large bowl; set aside. Stir together remaining ingredients in a small bowl and pour over vegetables to coat. (serves 8)
This dish is full of color and low in calories.

Thanks to Annette Schottenfeld, MBA, RD, CDN, President - Nett Nutrition, Inc.

(Super Simple) Sautéed Green beans

Serves 5

1lb of green beans 
3 tbsp of sliced Almonds
1 1/2 tbsp of Italian seasoning
Pam Canola spray oil
Dash of Salt and Pepper

Spray some Pam on a Wok or pan, sauté the almonds to a golden brown,add the green beans, seasoning,salt and pepper and saute until green beans are soft and ready to serve.

This side gives a heart healthy twist to your holiday dinner.

Thanks to Noaa Bujanover - MS,RD,CSCS.



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