Friday, November 27, 2015

[Healthy_Recipes_For_Diabetic_Friends] Green Beans with Olive Oil and Lemon - 11.5g Carbs, 5.3g Fiber, 2.2g Sugar


Green Beans with Olive Oil and Lemon - 11.5g Carbs, 5.3g Fiber, 2.2g Sugar

From: Kombs, Kelly (2014-11-30). Green Bean Recipes: The Ultimate Guide (p. 4). Kindle Edition.
Prep Time: 5 min
Cook Time: 12 min
Ready In: 17 min
Servings: 6

1 Tbsp lemon zest
1 tsp red pepper flakes
2 lb green beans, ends trimmed
1 Tbsp extra-virgin olive oil
2 large garlic cloves, minced
3 Tbsp butter
Freshly ground black pepper

1. Blanch green beans in well salted boiling water until bright green and tender crisp, about 2 minutes. Drain and cool in a bowl of ice water to stop from cooking.

2. Heat a skillet over medium heat. Add oil and butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

Nutrition From:
Servings: 6
Serving Size: 162 g
Nutrition per Serving: 101 Calories, 54 Calories from Fat, 6g Total Fat, 3.7g Saturated Fat, 15mg Cholesterol, 77mg Sodium, 331mg Potassium, 11.5g Total Carbs, 5.3g Dietary Fiber, 2.2g Sugars, 2.9g Protein
Vitamin A 27% - Vitamin C 44% - Calcium 6% - Iron 9%
Nutrition Grade; A

Good points:
    Very high in dietary fiber
    High in manganese
    Very high in vitamin A
    Very high in vitamin C

Bad points:
    High in saturated fat


Posted by:
Reply via web post Reply to sender Reply to group Start a New Topic Messages in this topic (1)