Fancy Green Beans 

What a treat for green beans! You’ll love the sweet-salty sauce, nutty taste of cashews and sprinkling of bacon. 

• 8 Servings
• Prep/Total Time: 30 min.

20 10 30

Ingredients

• 1-1/2 pounds fresh green beans, trimmed
• 2 bacon strips, diced
• 2 tablespoons teriyaki sauce
• 1 tablespoon honey
• 1 tablespoon butter, melted
• 1/2 cup sliced sweet red pepper
• 1 small onion, cut into thin wedges
• 1/2 cup salted whole cashews
• 2 teaspoons lemon juice

Directions

• Place beans in a large saucepan and cover with water. Bring to a boil. Cover and cook for 4-6 minutes or until crisp-tender. Drain and immediately place beans in ice water. Drain and pat dry.
• In a large skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain.
• Meanwhile, in a small bowl, combine the teriyaki sauce, honey and butter. Saute pepper and onion in drippings until tender. Add the beans, teriyaki mixture, bacon, cashews and lemon juice; heat through. Yield: 8 servings.

Nutrition Facts: 3/4 cup equals 

139 calories, 

9 g fat (3 g saturated fat), 

8 mg cholesterol, 

278 mg sodium, 

12 g carbohydrate, 

3 g fiber, 

4 g protein.

MARINATED GREEN BEANS

Marinated Green Beans

Ingredients:

* 3-1/2 cups (3/4 pound) fresh green beans, trimmed and snapped
* 2 tablespoons chopped chives or thinly sliced green onion tops
* 2 tablespoons fat-free, low-sodium or regular chicken broth or bouillon
* 1 tablespoon catsup
* 1 tablespoon balsamic vinegar
* 2 teaspoons olive oil
* 1 teaspoon Dijon-style mustard
* 1/4 teaspoon salt, or to taste (optional)
* 2-3 drops hot pepper sauce

Directions:

1. In a large saucepan, cook the beans in boiling water for 10 to 15 minutes until tender-crisp. Drain well in a colander.
2. Meanwhile, in a large bowl, combine the chives, broth, catsup, vinegar, oil, mustard, salt (if desired), and hot pepper sauce. Stir to mix well. Add the cooked beans, and stir to coat the beans with marinade.
3. Cover and refrigerate for 2 to 3 hours. Stir before serving. Leftover beans will keep in the refrigerator for 4 to 5 days.

Nutritional Information (Per Serving)
Calories: 30
Protein: 1 g
Sodium: 47 mg
Cholesterol: 0 mg
Fat: 1 g
Dietary Fiber: 1 g
Sugars: 1 g
Carbohydrates: 4 g
Exchanges: 1 Vegetable

GREEN BEAN CASSEROLE

Green Bean Casserole

Ingredients:

* 2 teaspoons canola oil
* 1 large onion, thinly sliced
* 1 medium onion, finely chopped
* 3-1/4 cups sliced mushrooms
* 1 clove garlic, minced
* 1/4 cup all-purpose flour
* 1 (16 ounce) can low-fat, low-sodium chicken broth
* 1 bay leaf
* 1/2 teaspoon dried thyme
* Pinch freshly ground nutmeg
* 3/4 cup low-fat sour cream
* Fresh ground black pepper to taste
* 1/2 cup cornflake crumbs
* 1 pound frozen green beans, or 4 cups lightly steamed green beans

Directions:

1. In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
2. Preheat the oven to 425 degrees F.
3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
6. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information (Per Serving)
Calories: 155
Protein: 7 g
Sodium: 268 mg
Cholesterol: 10 mg
Fat: 5 g
Dietary Fiber: 4 g
Sugars: 9 g
Carbohydrates: 25 g
Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

GREEN BEANS W/ POPPY SEED DRESSING

Green Beans With Poppy Seed Dressing

Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins

Ingredients

• 1 teaspoon poppy seeds
• 2 tablespoon extra-virgin olive oil
• 1 tablespoon vinegar, white wine, or rice-wine vinegar
• 1 teaspoon mustard, Dijon
• 1/2 teaspoon honey
• 1 tablespoon shallot(s), minced
• 1/8 teaspoon salt, or to taste
• pepper, black ground, to taste
• 1 pounds beans, green, stem ends trimmed

Preparation

1. To prepare dressing: Heat a small dry skillet over medium-low heat.

2. Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool.

3. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.

4. To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 7 minutes. Drain.

5. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat. 

Nutritional Info (Per serving):

Calories: 113, 

Saturated Fat: 1g, 

Sodium: 95mg, 

Dietary Fiber: 4g, 

Total Fat: 7g, 

Carbs: 9g, 

Cholesterol: 0mg, 

Protein: 2g

Carb Choices: 0.5

PARSLEY GREEN BEANS

Parsleyed Green Beans 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tbsp parsley, minced

1-1/2 lb green beans, trimmed

1 tbsp virgin olive oil

Cooking Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 7-8 minutes or until tender. Remove beans from pan. Rinse under cold running water. Transfer to a bowl and add oil, parsley and salt and pepper to taste. Toss and serve. 

Nutrition Facts

Calories 83

% Calories From Fat 39%

Total Fat 3.6g

Saturated Fats 0.5g

Mono-unsaturated Fats 2.5g

Poly-unsaturated Fats 0.5g

Cholesterol 0mg

Sodium 11mg

Total Carbohydrates 12g

Dietary Fiber 5.8g

Sugar 2.4g

Protein 3.1g

GREEN BEANS W/ TOMATOES & WALNUTS

Green Beans with Tomatoes and Walnuts 

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

1 tsp unsalted butter

3/4 cup canned crushed tomatoes

1/8 tsp salt (optional)

2 tbsp walnuts, chopped

1 lb green beans, trimmed and cut into 2 in. pieces

Cooking Directions:

Melt butter in a heavy saucepan over medium high heat. Add green beans and sauté 3 minutes. Add tomatoes and salt and pepper to taste. Reduce heat to medium low. Cover and simmer 5-7 minutes, or until green beans are tender. Stir in walnuts and serve.

Green Beans with Parsley

Preparation time: 10 min	Servings: 4
Cooking time: 10 min

Ingredients:

2 tsp unsalted butter

1/4 tsp salt to taste (optional)

1 lb green beans, trimmed and cut into 2 in. pieces

1/3 cup parsley, chopped

Cooking Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 6-8 minutes or until green beans are tender. Transfer to a serving bowl. Add remaining ingredients and pepper to taste and toss. 

Nutrition Facts

Calories 54

% Calories From Fat 35%

Total Fat 2.1g

Saturated Fats 1.3g

Mono-unsaturated Fats 0.5g

Poly-unsaturated Fats 0.2g

Cholesterol 5.1mg

Sodium 160mg

Total Carbohydrates 8.4g

Dietary Fiber 4g

Sugar 1.6g

Protein 2.2g