Posts Tagged ‘Cook’

20130529_180504

DAY FORTY SIX:

turkey veggie scramble (ground turkey, garlic, onion, green pepper, yellow pepper, zucchini, mushrooms, thyme, salt & pepper) + green bean french fries (+LOTS of red hot, lol!)….pushing the “salad” limits again, but the guys ordered pizza tonight so I got to cook all for me and choose exactly what I and I alone wanted (whoohooo! no compromising!) and this is my fav quick easy healthy meal that feels unhealthy and treat-like ūüôā¬† These green bean fries are awesome!¬† Greasy, salty and dripping in red hot….mmmmmm…..

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DAY FORTY FIVE:

classic coleslaw + bbq honey thyme chicken thighs + greek tomatoes (chopped tomatoes tossed in evoo, red wine vinegar, dried oregano, salt & pepper)….I LOVE coleslaw!¬†¬† I make my own dressing subbing out honey for sugar and almond milk for the milk and ya know what??¬† My family has no idea, it tastes just as good ūüôā¬† Win!

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DAY FORTY FOUR:

Grilled Teriyaki Beef & Veggies (carrots, celery, peppers, mushrooms & onions in a sauce of tamari, honey, orange juice concentrate, fresh minced ginger, garlic, white onion & chili peppers) on Zucchini Strips or “zucchini fettuccini” if you like…Pushing the limits on “salad” definition this eve I suspect…but it was worth the push, it was pretty good!

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DAY TWENTY NINE:

Home at last!¬† Hurray, never been so happy to eat oatmeal and fried eggs and salad, good, real salad….¬† It being Mother’s Day, Richard took over cooking duties tonight and out came a roasted veggie salad, so roasted eggplant, asparagus, red and yellow peppers, red onion, garlic, on crunchy fresh romaine finished with fresh pineapple¬†chunks and cherry tomatoes, with a gigantic chicken breast on the side (which I could only eat about 2/3’s of).¬† Just sprinkled a titch of balsamic vinegar and some salt and pepper to round it all out.¬† Hope you all had a lovely Mother’s Day! ūüôā

chicken fajita salad

DAY TWENTY FIVE:

The Chicken Fajita Salad – the guys had chicken fajita’s tonight (chicken, colored peppers, zucchini, mushroom & onion seasoned with chili powder, garlic powder, oregano, couple tbsp’s salsa and chicken stock), so I put that mixture on a bed of coleslaw¬†mix & the crunchy¬†bunched up parts of iceberg lettuce, topped with chopped tomatoes, avocados and cilantro. Dressing was salsa and a few dollops of guacamole!¬† Crunchy, filling, really fresh, recommend!

There are a few dishes that are in heavy rotation in my kitchen. And they oddly all seem to involve the same magic trilogy :

roasting

salt/pepper/garlic powder

vegetable

I swear you could roast just about anything, and it would be absolutely delicious!¬† We’ve all given kale a go, roasted broccoli (with toasted walnuts, shredded fresh basil and a squeeze of fresh lemon??! yum!), roasted cauliflower (with parm¬†and lemon!), roasted brussels sprouts, roasted carrots (thyme¬†and butter), mmmm, they are all so good.¬† But my fav??!!¬† Well, it has to go to the lowly green bean!¬† One night while making homemade hamburgers and french fries for my family, I decided¬†I wanted some fries too!¬† Checked the crisper, nothing really called to me, rifled through the deep freeze until I came across a bag of frozen beans.¬† (A $1.50 bag of beans, I have to add, because I’m nothing if not budget-conscious!¬† I love economical goodness!)¬† So I didn’t even thaw them, just¬†dumped the bag out¬†onto my¬†beloved Pampered Chef baking sheet, tossed with evoo, sprinkled with garlic powder, salt and pepper and then let ’em get to work, and OH my goodness, my newest go-to veggie treat was born!¬† And wouldn’t you know, little Westin forgo his “real” french fries and chose to steal as many of mine as he could, they were that good!

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Roasted Green Bean Fries

Ingredients

1 lb-ish Green Beans (fresh or frozen, thawed or not)
1 Tbsp Extra Virgin Olive Oil
Garlic Powder
Salt & Pepper
Chili Flakes

Method

Preheat¬†oven to 400 degrees.¬† Toss fresh, frozen, or thawed beans with olive oil on a good baking sheet (I love love love my Pampered Chef Stoneware Pan, it is wonderful) and sprinkle with garlic powder, salt and pepper and chili flakes if you like some heat.¬† Roast in oven at 400 degrees for about 25-35 minutes, depending on your beans – if they are still¬†frozen, they’ll take a little longer, if they are thawed, they’ll be quicker, so watch them carefully after that 25 minute point.¬† Give them a toss about half way through.¬† Roast until browned and slightly shriveled and a little bit crunchy in some parts….I love a lot of texture, and these do the trick for me.¬† Kind of crisp, kind of chewy, salty, oily goodness ūüôā¬†….that also happens to be low carb, low cal, good for you AND satisfying.¬† Win!¬† Dip in Red Hot or¬† a homemade ketchup or even a vinaigrette, I bet you will not miss “real” potato fries one teeny bit!

This recipe is a good size portion for two people….unless you’re like me…and eat all of them yourself ūüôā¬† That’s cool too ūüôā¬† If you’re going to have to share with your family, perhaps double up the amount of beans!

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Health benefits of Green beans

green-bean-nutritionCheck out the nutrition stats!  These little guys are powerhouses of goodness! Super high in fiber, lots of vitamins and nutrients but really low in calories and carbohydrates.

  • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat. Nevertheless, the lean vegetables are a very good source of vitamins, minerals, and plant derived micronutrients.
  • They are very rich source of dietary fiber (9% per100g¬†RDA)which acts as a bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon. Adequate amount of fiber has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.
  • Green beans contain excellent levels of vitamin A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin¬†and √ü-carotene¬†in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula¬†lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age-related macular disease (ARMD) in the elderly.
  • Snap beans are a good source of folates. 100 g fresh beans provide 37 ¬Ķg¬†or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. Good folate diet when given during preconception periods and during pregnancy helps prevent neural-tube defects among the offspring.
  • They also contain good amounts of vitamin-B6¬†(pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • In addition, beans contain healthy amounts of minerals¬†like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

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