Not So Southern-Style Green BeansPosted on Aug 18th 2010 1:00PM by Tanya Zuckerbrot
Fatback and ham hocks add quite a bit of sodium to the green beans, not to mention unwanted calories. But there is no question that they add a lot of flavor, which green beans on their own tend to lack. I will spice up the green beans with onions, garlic, black pepper and crushed red pepper to add flavor without extra calories. Cooking vegetables in large amounts of water until the color runs out leaches nutrients, which are then lost when the water is discarded. Other nutrients, like vitamin C and folic acid, are completely destroyed in the cooking process because they are not heat stable. It is best to cook veggies on a griddle or steam them. I am actually going to stir-fry the beans in a little bit of olive oil to help absorb the fat-soluble vitamins and intensify the flavors of the dish.
Now this rehab may be a step away from your mother's Southern cooking, but it is a delicious low-calorie way to spice up green beans.
•1 tablespoon olive oil
•1 medium onion, sliced
•3 cloves garlic
•1 pound green beans (frozen or fresh)
•1/4 teaspoon salt
•1/4 teaspoon ground black pepper
•1/4 teaspoon crushed red pepper
1. Heat the olive oil in a large skillet. Add the onions and garlic and saute until the onions are tender.
2. Add the green beans and cover to keep in the steam. Cook for about 3 minutes. It may be necessary to add a little bit of water (1 to 2 tablespoons), especially if using fresh green beans.
3. Turn the green beans and continue to cook for another 2 to 3 minutes. Remove the cover of the pan and add the spices. Finish cooking with the cover off until the green beans are slightly tender but still crunchy.
Nutrition Content (per serving):
80 calories, 4 g fat, 1 g saturated fat, 11 g carbohydrates, 4 g fiber, 3 g protein, 154 mg sodium
Spice up another side dish vegetable: Try my Brussels sprouts!
Readers, I would love to hear from you! Please send me your favorite fattening recipes that need a RECIPE REAHB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Celebrity dietitian and motivational life coach Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com and www.theskinnyondietitians.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us your recipe!