Thursday, December 18, 2008

Garlicky Green Beans

Oh, the holiday season. It’s good spending time with family and friends but all of the festive food can make healthy eating a challenge. Americans put on half of our annual weight gain between Thanksgiving and New Year’s. Though it’s only a pound or two, if it happens year after year, it can add up.

Check out the nutritional profile of these garlicky green beans.

Low Calorie | Low Carb | Low Sodium | Low Cholesterol | Low Sat Fat | Heart Healthy | Diabetes Appropriate | Healthy Weight

You can cook then cool the beans in advance so they can be heated up and seasoned moments before the meal. If you don't like tarragon, substitute dill or leave it out completely.

Makes 8 servings, about 1 cup each

ACTIVE TIME: 35 minutes

TOTAL TIME: 45 minutes


2 pounds green beans, trimmed
3 tablespoons extra-virgin olive oil
3 tablespoons minced garlic
3 tablespoons minced fresh parsley
1 tablespoon chopped fresh tarragon or 2 teaspoons dried
1/2 teaspoon salt
Freshly ground pepper to taste

1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove.
2. Add half the green beans to the boiling water and cook until tender-crisp, about 4 minutes. Transfer the beans with a slotted spoon to the ice water to cool. Repeat with the remaining beans. Place a kitchen towel on a baking sheet and use a slotted spoon to transfer the beans from the ice water; blot dry with another towel.
3. Just before serving, heat oil in a large Dutch oven or large skillet over medium heat. Add garlic and cook, stirring constantly, until fragrant, about 30 seconds. Add the green beans and stir. Add parsley, tarragon, salt and pepper and cook, stirring, until heated through, 1 to 3 minutes.

NUTRITION INFORMATION: Per serving: 92 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 10 g carbohydrate; 2 g protein; 4 g fiber; 148 mg sodium; 186 mg potassium.

Nutrition bonus: Vitamin C (25% daily value), Vitamin A (20% dv), Fiber (16% dv).

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1 fat

MAKE AHEAD TIP: Prepare through Step 2 and store in an airtight container in the refrigerator for up to 1 day.

Source: Eating Well

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