Tag Archives: green beans

Chimichurri Chicken and Green Beans

July 19, 2010 admin Leave a comment

Chimichurri sauce just makes everything better ! It’s a great mix of parsley, vinegar, garlic and lemon and is much like the Italian gremolata. Serve with some coucous for a great complete meal !

4 servings
280 calories per serving

3 T oil
4 boneless skinless chicken breasts (1.25 lb.)
½ t salt
¼ t pepper
12 oz. fresh green beans
1 T water
¾ c parsley
1 T cider vinegar
2 cloves garlic, halved
¼ t red pepper flakes
Zest of 1 lemon

Brush chicken with 1 T oil and sprinkle with half the salt and pepper. Heat grill and cook chicken 12-15 minutes or until done. While the chicken is cooking place beans and water in a glass bowl, cover with plastic wrap and microwave 3 minutes. In a food processor combine 2 T oil, the rest of the salt and pepper, parsley, vinegar, garlic and red pepper and process until almost smooth. Place chicken on bed of beans, with sauce and lemon zest on top. Squeeze extra lemon juice over top and user lemon slices as garnish.

Italian, Lunch, Soups

Italian Bean Soup

May 23, 2010 admin Leave a comment

The broth in this soup tastes like it’s been simmered for hours – it has a great depth of flavor. But this soup takes just 20 minutes or so of simmering time. And with all the veggies and pasta, it ends up being quite a hearty, thick soup. Just add some water during the last 7 minutes cooking time if you like it a little thinner. But I like gruely soup 🙂

6 servings
190 calories per serving

1 t oil
½ c diced Canadian bacon
½ c chopped green bell pepper
4 garlic cloves, minced
28 oz. can peeled tomatoes, undrained and coarsely chopped
14.5 oz. chicken broth
½ c orzo
15.5 oz. can red kidney beans, drained and rinsed
8 oz. frozen cut green beans
¼ c chopped basil
Salt and pepper to taste
½ t garlic powder
½ t onion powder
¼ t celery salt

In a large pan heat oil on medium high heat. Add bacon, green pepper and garlic and cook 3-4 minutes. Add tomatoes, broth and pasta and bring to a boil then reduce heat to low and simmer 12 minutes stirring occasionally. Stir in kidney beans, green beans, salt and pepper, garlic powder, onion powder, celery salt and basil and cook 7 minutes.

Appetizers, Italian, Lunch, Vegetables

Cold Antipasto

March 30, 2010 admin Leave a comment

This is a nice change from having a regular salad next to your meal – I sometimes put it out as an appetizer or even add a few breadsticks and make a lunch of it 🙂 By cooking the veggies and leaving them in the ‘brine’ you get a giardiniera flavor, though not as strong since it sits for just a few hours before serving.

4 servings
149 calories per serving

1 c vegetable broth
½ c dry white wine
½ t oregano flakes
¼ t crushed red pepper flakes
1 lb. carrots, sliced on the diagonal
2 c cauliflower florets
¼ lb. green beans, sliced in half on the diagonal
½ c pickled pepperoncini peppers
¼ c white vinegar
1 t oil
½ t salt
½ c cubed mozzarella cheese (part skim)

In a large skillet bring the broth, wine, oregano and red pepper flakes to a simmer and then add the carrots. Cover and cook 6 minutes. Add the cauliflower and beans and return to simmer and cook 8 minutes more. Put the veggies and liquid in a bowl and stir in the pepperoncini, vinegar, oil and salt. Cover and refrigerate at least 4 hours. Just before serving, plate the veggies along with the cheese.

Dinner, Sides, Vegetables

Presto Pesto Green Beans

March 28, 2010 admin 1 Comment

The pesto flavoring on these beans is subtle but it definitely gives it enough of a kick for the beans to be tasty and interesting !

2 servings
41 calories per serving

4 oz. green beans
1 T pesto (bought in the refrigerator section of your market)

Steam beans 5-6 minutes or until tender. Toss with pesto.

Crock pot, Dinner, Kid Friendly, Pork

Pork Stew

March 1, 2010 admin Leave a comment

This one is so easy to do and produces great results consistently (I have been making it for years). And there is nothing like throwing the meal in the crock pot in the morning and then not having to worry about it all afternoon!

6 servings
380 calories per serving

1 T oil
1 ½ lb. boneless pork cut into bite sized pieces
¼ t salt
1/8 t pepper
8 small red potatoes, unpeeled and quartered
2 c fresh baby carrots cut in half lengthwise
12 oz. jar fat free pork gravy
¼ c ketchup
¼ t pepper
¼ t onion powder
¼ t garlic powder
1 ½ c frozen cut green beans, thawed

Heat oil in a large skillet and on high heat cool pork with salt and 1/8 t pepper. Cook 5 minutes or so, or until browned. Mix pork and the rest of the ingredients other than the green beans in the crock pot. Cover and cook on low 6-8 hours. About 20 minutes before serving, stir in green beans and increase heat to high and continue cooking 20 minutes.

Sides, Vegetables

Lemony Green Beans

February 3, 2010 admin 2 Comments

Way better than the standard green bean and Durkee onion casserole ! So much fresher and oodles more flavor !!

4 servings
49 calories per serving

1 pound green beans in 1 inch pieces
2 teaspoons butter sprinkles (I Use Molly McButter)
2 teaspoons finely chopped basil
1 teaspoon grated lemon zest
1 teaspoon oil
1/8 teaspoon ground black pepper

In a large pan, bring 1 inch water to a boil and place the beans on a steaming rack inside the pan. Cover and steam for 5 – 7 minutes. Place in a bowl and sprinkle with the butter, basil, zest, oil and pepper. Mix well and serve immediately.

Sides, Vegetables

Green Beans and Potatoes

January 10, 2010 admin Leave a comment

This really dresses up green beans and the added potatoes make it more satisfying than just a regular bean casserole. If you don’t have fresh tomatoes on hand, substitute a can of diced tomatoes. Don’t skimp on the cilantro, it gives this dish a nice flavor burst. This dish really calls for Mise en Place preparation, it makes the steps go much easier.

8 servings
70 calories per serving

1 1/2 T oil
2 garlic cloves, minced
1 1/2 c diced red potatoes, skin left on
1/2 c chopped cilantro
1/2 c celery, sliced thinly
1 pound green beans, ends removed
3/4 lb. plum tomatoes, peeled and chopped
1/2 c water
1/4 t fresh ground black pepper
1/4 t red pepper flakes
Salt to taste

Heat oil in skillet over medium high heat. Add garlic and sauté 1 minute, stirring constantly. Do not let the garlic brown or it will become bitter. Add potatoes, celery and salt and sauté 4 minutes. Add the beans and sauté another 3 minutes. Add water. Cover and cook 7 minutes. Add tomatoes, reduce heat and cook 4 minutes longer or until tomatoes soften. Stir in pepper flakes and serve immediately.

Beef, Dinner

Beef Stew

January 4, 2010 admin Leave a comment

There’s nothing like a hot bowl of stew on a cold night. This one is packed with goodness and tastes so very yummy !

4 servings
275 calories per serving

1 lb. lean steak (sirloin, London broil, filet, etc.) cut into 1 inch cubes
8 oz. sliced mushrooms
2 c green beans
2 large carrots, peeled and sliced
1 lb. potatoes, peeled and cut into 1 inch cubes (about 1 very large)
1 can (14 oz.) fat free beef broth
1 can (14 oz.) fat free beef gravy
¼ t garlic powder
1/8 t onion powder
Salt and pepper to taste
2 garlic cloves, minced
2 t olive oil

Heat pan to medium high heat and then add oil. When oil is hot, add beef. Sprinkle with garlic powder, onion powder, salt and pepper. Cook beef until browned on all sides, about 4 minutes. Add garlic and cook for another 5 minutes on medium heat, stirring occasionally. Add broth, gravy, and carrots. Bring to a boil. Then cover and cook 45 minutes on low heat. Add potatoes and cook another 30 minutes. Add green beans and cook a final 15 minutes.

Alternately, you can add all at once and crock pot this meal on low 5-6 hours – but the veggies will not be as crisp.

Chicken, Dinner, Soups

Rustic Chicken Soup

January 4, 2010 admin Leave a comment

This soup uses up leftovers and is super simple to put together. You can always add extra fresh or dried herbs to make it as spicy as you like. I just sent some of this over to my sick soon to be sister-in-law. Hope it makes her all better 🙂

6 servings
202 calories per serving

3 ½ quarts water
2 c tomato soup
6 oz leftover grilled chicken, cut into small cubes
1 c shredded carrots
1 c green beans, trimmed
1 c small potato cubes
1 c white beans (canned)
1 onion, sliced
1 c celery, thinly sliced
1 c leftover roasted tomatoes or canned diced tomatoes
½ c grated parmesan cheese
2 t dry chicken bouillon powder
½ t garlic powder
½ t onion powder
Salt and pepper to taste

Place all in a pot and bring to a boil. Lower heat and simmer for 45 minutes.