Posts Tagged ‘Green bean’

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…..

20130514_180435

DAY THIRTY ONE:

Bolognese¬†(zuch., carrot, celery, mushroom, onion, garlic,¬†tomatoes,¬†ground beef) Sauce on Steamed Green Bean and Spinach Salad….?!….Welllll…yes, stretching the limits on the definition of “salad” with this one….BUT!¬† There is a reason – made Spaghetti Bolognese¬†for the guys tonight, so I put my sauce atop a bed of spinach (see those little leafies¬†poking out the edges?!) and some steamed green beans….So green beans and spaghetti sauce always makes me a¬† little nostalgic, lol, because, this was where it all began for me.¬† My first baby steps into eating better were replacing SOME of my man-sized full plate of spaghetti with a green beans.¬† I would have half and half, noodles and beans mixed together.¬† As time went by, less and less pasta on the plate, more and more beans.¬† Till the day came when I gave up pasta completely, which became easy because I genuinely enjoyed the beans and sauce and didn’t miss the noodles at all.¬† I know there are other options out there, rice noodles or even the shirataki¬†noodles, but, the shirataki’s are a little too pricey for me¬†(everything I do has to be sustainable financially! lol!), and¬†this time of the day, I don’t need the carbs of rice noodles. ¬†I like my veggies and protein,¬†¬†it works for me, my body works well this way, so I’m¬† happy ūüôā

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!

20130405_132011

 

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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