Val’s Healthy Green Bean Saute: No Casserole Needed!
November 4, 2015I love green beans and grew up with the ubiquitous green bean casserole at the holidays. I have looked for ways to have something with some of the same elements, but without the goopy high sodium soups, and often over cooked, limp green beans. I also did not want the high fat fried onions on top.
My tastes have changed and I want the fresh tastes of the vegetables to shine through. I think this dish accomplishes that goal, and takes only minutes to prepare.
Val's Healthy Green Bean Saute: No Casserole Needed!
INGREDIENTS
1 lb. fresh green beans, ends trimmed, See note below about using frozen green beans for easier prep
1 tsp olive oil
1 cup red onion thinly sliced
8 oz baby portabella, white button, and/or shitaake mushrooms, thinly sliced, will equal about 3 cups sliced
1 -1 1/2 tsp lemon pepper
1/4 C vegetable or chicken broth (I use premade ones, from a box)
DIRECTIONS
1. Drop green beans into about 2-3 inches of boiling water in a large deep skillet or wok, and cook for 5 minutes.
2. Remove green beans and place to the side on a plate. If you are prepping in advance they can be placed in a bowl of ice water to quickly chill and stop further cooking.
3. Pour water out of skillet, and dry with a paper towel.
4. Place olive oil into skillet over medium high heat and when it is hot, add onions and mushrooms.
5. Stir around to get ingredients coated a bit in the oil.
6. Cook for about 5-8 minutes until mushrooms and onions are soft and lightly browned.
7. Return green beans to skillet, add broth, lemon pepper and salt to taste, cover with a tight fitting lid.
8. Cook over high heat for another 3-5 minutes, until all is hot and green beans are tender but still brightly colored.
NOTE: You may use a 1 lb bag of frozen green beans that have been completely thawed. If you do, omit the initial boiling. If I use frozen beans, I like the very thin green beans from Trader Joes or Aldi. They taste very fresh this way, are high quality and visually attractive.
NUTRITIONAL BREAKDOWN (Serves 6)
Per Serving:
Calories: 73, Fat: 2g, Carbs: 11g, Fiber: 5g, Sugar: 2g Protein: 5g
 | ABOUT THE AUTHOR Valerie Thomas had RNY gastric bypass Sept. 25, 2002, and lost 140 pounds in 15 months. As a successful post-op, Valerie has created recipes that are delicious and healthy. Valerie is a RN and works in NICU, and single parents her 16 year old grandson. Valerie enjoys vigorous exercise, yoga, weight training and biking. Valerie writes about her culinary creations at Val's Healthy Kitchen.Read more recipes by Val! |
| Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on ObesityHelp.com is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns. |
