Provençal Green Beans

Prep Time: 5 minutes
Cook Time: 8 minutes

Serves 4

Ingredients

2 teaspoons kosher salt (for boiling water)
1 pound green beans, stem ends trimmed
2 Tablespoons olive oil
1/2 teaspoon coarse sea salt

Directions

  1. Bring half a large saucepan of water and 2 teaspoons kosher salt to a boil, add beans and begin timing. At 4 minutes, begin tasting until beans are tender to the bite but still green.
  2. Remove beans with tongs and place on a few layers of clean dish towels to dry. Transfer beans to a shallow serving dish, drizzle most of the oil over them, sprinkle with some of the sea salt and toss gently. Add more oil to coat well, then add the remaining salt.
  3. Try these variations: Add 2 Tablespoons grated lemon zest and 8 grinds of coarse black pepper to the olive oil before drizzling; or add 1/4 teaspoon chopped fresh lavender buds or fresh rosemary leaves to the sea salt before sprinkling; or do both!

This recipe is reproduced from Fast, Fresh & Green: More Than 90 Delicious Recipes for Veggie Lovers by Susie Middleton, (Chronicle Books, 2010).

Nutrition Per Serving
Calories 107
Protein 2 g
Carbohydrates 7 g
Sugar 3 g
Fat 7 g
Saturated fat 1 g
Cholesterol 0 mg
Fiber 3 g
Sodium 263 mg

Roasted Asparagus Parmesan

Makes 4 servings
These roasted asparagus spears could be served as a side dish, as part of a buffet, or as an appetizer.

2 pounds thick asparagus, tough ends trimmed
1/4 cup water
2 1/2 teaspoons olive oil
1/4 teaspoon salt
1/4 cup grated Parmesan cheese
1/3 cup balsamic vinegar
1 tablespoon dark brown sugar

  1. Preheat the oven to 450°F. Place the asparagus in a baking pan large enough to hold them in a single layer. Add the water and oil and toss to coat. Arrange them in a single layer. Sprinkle the salt over the asparagus.
  2. Bake until the asparagus are crisp-tender, about 10 minutes. Sprinkle the Parmesan over the asparagus and bake until the asparagus are tender and the cheese has melted and is crisp, about 5 minutes.
  3. Meanwhile, in a small skillet, heat the vinegar and brown sugar until reduced to 3 tablespoons, about 3 minutes.
  4. Serve the asparagus drizzled with the balsamic glaze.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 100 calories, 4.7g total fat (1.4g saturated), 4mg cholesterol, 2g dietary fiber, 11g carbohydrate, 5g protein, 257mg sodium.
A good source of: folate, riboflavin, thiamin, vitamin C.

Boston Baked Beans

Makes 6 servings
Massachusetts settlers adopted the Indian custom of slow-cooking beans with bits of meat (venison) and maple syrup, but changed the meat to salt pork and the sweetener to molasses. This dish eventually came to be called Boston Baked Beans, earning Boston the name “Bean Town.” Our version uses lean turkey bacon in place of the salt pork, and supplements the molasses with maple syrup. Timing alert: The beans bake for 2 hours. And cooking beans from scratch will add several more hours (plus soaking).

1 can (14 1/2 ounces) crushed tomatoes
1 cup water
3 tablespoons molasses
3 tablespoons maple syrup
2 tablespoons cider vinegar
2 teaspoons dry mustard
1/2 teaspoon salt
1/2 teaspoon pepper
1 bay leaf
3 cups cooked white beans (see below), such as Great Northern, navy, or cannellini, or 2 cans (19 ounces each) cannellini beans, rinsed and drained
4 slices turkey bacon, chopped (2 ounces)
1 small onion, finely chopped

  1. Preheat the oven to 250°F. In a small Dutch oven (1 1/2 quarts), stir together the tomatoes, water, molasses, maple syrup, vinegar, dry mustard, salt, pepper, and bay leaf.
  2. Bring to a boil and boil for 1 minute.
  3. Stir in the beans, bacon, and onion. Cover and bake for 2 hours or until the beans are richly flavored and well coated. Remove the bay leaf before serving.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 235 calories, 2.8g total fat (0.6g saturated), 8mg cholesterol, 7g dietary fiber, 43g carbohydrate, 12g protein, 419mg sodium.
A good source of: fiber, folate, magnesium, potassium, vitamin B6.

Green Beans with Fresh Tomatoes & Basil

Makes 4 servings
While these beans are delicious hot, they are equally good at room temperature or chilled. The vibrant green color of the beans may become somewhat duller, but the flavor will not suffer.

1 1/2 pounds green beans, halved crosswise on the diagonal
2 teaspoons olive oil
1 small red onion, halved and thinly sliced
3 cloves garlic, slivered
1 pound plum tomatoes, coarsely chopped
1/4 cup chopped fresh basil
1/2 teaspoon salt
1 tablespoon red wine vinegar

  1. In a vegetable steamer, steam the green beans until crisp-tender, 3 to 5 minutes.
  2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion and garlic, and cook until the onion is soft, about 5 minutes.
  3. Add the tomatoes, basil, and salt, and bring to a boil. Add the beans and cook, stirring frequently, until the sauce is slightly reduced and the beans are tender, about 3 minutes. Stir in the vinegar.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 108 calories, 3.1g total fat (0.5g saturated), 0mg cholesterol, 7g dietary fiber, 20g carbohydrate, 4g protein, 305mg sodium.
A good source of: fiber, folate, magnesium, niacin, potassium, riboflavin, thiamin, vitamin B6, vitamin C.

Lemon-Dill Beans & Peas

Makes 4 servings
A very small amount of butter added to the dish at the end softens the lemon sauce and gives the beans a very rich flavor. However, you can omit the butter for a tarter, more lemony sauce.

1 pound yellow wax beans or green beans, halved crosswise
1 pound sugar snap peas, strings removed
3 cloves garlic, minced
2 tablespoons plus 1/4 cup water
1/2 teaspoon cornstarch
1 teaspoon grated lemon zest
1/4 cup fresh lemon juice
1/2 teaspoon salt
1/3 cup minced fresh dill
1 1/2 teaspoons butter
1 teaspoon sesame seeds, toasted

  1. In a vegetable steamer, steam the wax beans and sugar snaps until crisp-tender, about 5 minutes.
  2. Meanwhile, in a large nonstick skillet, heat the garlic and 2 tablespoons of the water over low heat until the garlic is soft, about 2 minutes.
  3. In a small bowl, whisk together the cornstarch and the remaining ¼ cup of water. Add to the pan along with the lemon zest, lemon juice, and salt, and bring to a boil. Cook, stirring constantly, until the sauce has thickened slightly, about 1 minute.
  4. Add the beans and sugar snap peas, and toss to coat. Add the dill, and stir to combine. Remove from the heat and swirl in the butter until melted. Serve sprinkled with toasted sesame seeds.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 85 calories, 2.3g total fat (1.1g saturated), 4mg cholesterol, 6g dietary fiber, 16g carbohydrate, 4g protein, 297mg sodium.
A good source of: fiber, folate, magnesium, potassium, riboflavin, thiamin, vitamin C.

Maple-Orange Baked Acorn Squash

Makes 4 servings
Compact and sturdy, acorn squash serves as both food and plate.

1/2 teaspoon salt
1/2 teaspoon cardamom
1/2 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon pepper
2 small acorn squash (I pound each), halved lengthwise and seeded
1/4 cup maple syrup
2/3 cup orange juice
2 tablespoons orange marmalade

  1. Preheat the oven to 450°F. In a small bowl, combine the salt, cardamom, cinnamon, ginger, and pepper.
  2. Place the squash, cut-sides up, in a baking dish large enough to hold them in a single layer. Pour enough water into the pan to come halfway up the sides of the squash. Brush 1 tablespoon of the maple syrup over the cut-sides of the squash and sprinkle with the spice mixture. Cover with foil and bake for 25 minutes, or until the squash is tender. Leave the oven on.
  3. Meanwhile, in a small saucepan, combine the remaining 3 tablespoons maple syrup, the orange juice, and marmalade, and bring to a boil over medium heat. Cook until the mixture is reduced to a syrup thick enough to coat the back of a spoon, about 5 minutes.
  4. Remove the squash from the baking dish and discard the water. Return the squash to the dish, cut-sides up. Brush the squash with the maple-orange mixture and bake for 15 minutes, or until the squash is lightly browned around the edges.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 162 calories, 0.3g total fat (0.1g saturated), 0mg cholesterol, 5g dietary fiber, 42g carbohydrate, 2g protein, 303mg sodium.
A good source of: fiber, potassium, thiamin, vitamin B6, vitamin C.

Smashed Potatoes

Makes 4 servings
Baking potatoes are fluffier and drier than Yukon Gold potatoes, but the combination makes a light, creamy, and extremely flavorful smash.

1 pound baking potatoes, well scrubbed and cut into 2-inch chunks
1 pound Yukon Gold potatoes
8 cloves garlic, peeled
4 cups water
1 teaspoon salt
1/2 cup milk

  1. In a large pot, combine the baking potatoes, Yukon Gold potatoes, garlic, water, and ¼ teaspoon of the salt. Bring to a boil over medium heat.
  2. Reduce to a simmer and cook until the potatoes are tender, but not falling apart, about 20 minutes. Drain, reserving ¼ cup of the cooking liquid.
  3. Return the potatoes to the pot and add the remaining 1 teaspoon salt, the reserved potato cooking water, and the milk. With a potato masher, mash the potatoes until still quite lumpy. Serve.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 229 calories, 1.2g total fat (0.7g saturated), 4mg cholesterol, 6g dietary fiber, 50g carbohydrate, 6g protein, 614mg sodium.
A good source of: fiber, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin C.

Orange-Mint Carrots

Makes 4 servings
These can be made early in the day and gently reheated at serving time. If the liquid has evaporated before the carrots are tender, add a little water.

1 1/2 pounds carrots, halved lengthwise and thinly sliced crosswise
1 teaspoon finely slivered orange zest
1 cup orange juice
1 tablespoon honey
2 teaspoons butter
1/2 teaspoon salt
1/4 cup chopped fresh mint

  1. In a large skillet, combine the carrots, orange zest, orange juice, honey, butter, and salt. Cover and bring to a gentle boil over medium heat. Cook, stirring occasionally, for 10 minutes.
  2. Uncover and cook until the carrots are tender and glazed, about 5 minutes. Stir in the mint.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 133 calories, 2.3g total fat (1.3g saturated), 5mg cholesterol, 5g dietary fiber, 28g carbohydrate, 2g protein, 396mg sodium.
A good source of: beta carotene, fiber, folate, potassium, vitamin B6, vitamin C.

Cauliflower with Cheese Sauce

Makes 4 servings
To give the milk in the cheese sauce a little heft, we’ve boosted it with nonfat dry milk powder, which adds milk solids (and calcium) but no fat.

1/4 cup nonfat dry milk powder
3 tablespoons flour
1/2 teaspoon salt
1/2 teaspoon thyme
1/4 teaspoon cayenne pepper (optional)
1 1/2 cups milk
1 cup finely diced red bell pepper
1/4 cup shredded reduced-fat sharp Cheddar cheese
1/4 cup grated Parmesan cheese
2 scallions, minced
2 teaspoons Dijon mustard
1 head cauliflower, cut into small florets

  1. In a medium saucepan, whisk together the dry milk powder, flour, salt, thyme, and cayenne. Gradually whisk in the liquid milk until no lumps remain. Cook, stirring constantly, over medium heat until the sauce is slightly thickened, about 5 minutes. Stir in the bell pepper and cook until crisp-tender, about 2 minutes.
  2. Stir in the Cheddar and Parmesan, and cook until the cheeses have melted, about 1 minute. Remove from the heat and stir in the scallions and mustard.
  3. Meanwhile, in a vegetable steamer, steam the cauliflower until tender, about 4 minutes. Transfer to a medium bowl. Add the cheese sauce, tossing until the cauliflower florets are well coated.

From The Wellness Kitchen, by the editors of the University of California, Berkeley Wellness Letter and the staff of the Wellness Kitchen

per serving: 145 calories, 3.7g total fat (2.1g saturated), 11mg cholesterol, 3g dietary fiber, 18g carbohydrate, 12g protein, 611mg sodium.
A good source of: calcium, fiber, folate, potassium, riboflavin, selenium, thiamin, vitamin B12.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 18 Aug 2010

Last Modified: 12 Jan 2015