Garlic and Herb Green Beans
Green beans slow-cooked with garlic, onion and herbs - 57 calories and 4.1 g fibre per cup, no added fat.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Green beans cooked down with garlic, onion and dried herbs instead of butter or bacon: one cup comes to 57 calories with 4.1 g fibre and no added fat at all. It is the plainest thing on a Christmas dinner table and usually the first side to empty.
The trick is the order. The beans steam in half a cup of water first, the onion and garlic brown separately in a dry sprayed pan, and only then do the two meet. Browning the aromatics is where the flavour comes from, so do not rush that five minutes.
Scale it straight up – two pounds of beans feeds seven, six pounds feeds a full table. You can steam the beans in the morning, refrigerate them, and finish the pan with the aromatics right before the meal while the roast rests.
Ingredients
- Beans (Snap, Green)about 5 oz fresh, tips snapped off (130 g)
- Onions (Yellow)1 tablespoon, chopped (7.5 g)
- Garlic1/2 clove, chopped
- Dried basila pinch
- Dried oreganoa pinch
- Ground black peppera pinch
- Cooking sprayfor the pan
- Brown the onion and garlic in a separate pan before they meet the beans - that step, not fat, carries the flavour.
- Stop cooking while the beans still have a little resistance; the last five minutes are what turn them grey.
- Refrigerate leftovers within 2 hours and use them within 3 to 4 days.
- Contains: none of the nine major food allergens.
- Naturally gluten-free and dairy-free as written.
Method
- Wash your hands and all surfaces before you start.
- Rinse the green beans and snap off the tips.
- Put the beans in a pot with 1/2 cup cold water and cook over medium heat for 10 minutes.
- Spray a sauté pan and cook the chopped onion and garlic 5 minutes, until tender and lightly browned.
- Add the onion, garlic and black pepper to the beans, spray lightly again and cook 20 minutes more.
- Stir occasionally and stop while the beans are tender but not soft.
- Sprinkle the basil and oregano over the top, toss and serve.
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