Perfect Green Beans with Garlic and Lemon in Browned Butter
Green beans are probably the most used vegetable than any other. Green bean casserole, country style with pork slow cooked until almost falling apart, wrapped in bacon, in a Niçoise salad, in a soup….so many uses.
I love green beans. They are that vegetable that you have in the pantry even if you don’t have fresh and with a little seasoning, some bacon, onions, garlic, and salt and pepper, even the canned turn out to be a delicious side dish.
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Below is Information I found on the internet. The link is at the bottom!
- Fresh green beans are very low in calories (31 calories per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are an excellent source of vitamins, minerals, and plant derived micronutrients.
- The beans are a very rich source of dietary fiber (9% per 100g RDA) which acts as a bulk laxative. Fiber helps to protect colon mucosa by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the gut. An adequate amount of fiber in the diet has also been shown to reduce blood cholesterol levels by decreasing reabsorption of cholesterol-binding bile acids in the colon.
- Green beans contain excellent levels of vitamin-A, and health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, and β -carotene in right amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes.
- Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV-light filtering functions. It is, therefore, green beans offer some protection in the prevention of age-related macular disease(ARMD) in the older adults.
- Snap beans are an excellent source of folates. 100 g fresh beans provide 37 µg or 9% of folates. Folate along with vitamin B-12 is one of the essential components of DNA synthesis and cell division. A good folate diet, when given during preconception periods and pregnancy, may help prevent neural-tube defects in the newborn babies.
- Green beans also carry good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin-C helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
- Moreover, green beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which very essential for body metabolism. Manganese is a co-factor for the antioxidant enzyme, superoxide dismutase, which is a very potent free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Sourcehttps://www.nutrition-and-you.com/green_beans.html
This recipe is easy and fast and you’re not cooking all the nutrients out; just the opposite, retaining them with the quick cook!
Enjoy!
Perfect Green Beans with Garlic and Lemon in Browned Butter
Ingredients
- 1 Lb Fresh green beans with stem removed
- Water for blanching
- Salt
- 2 Tsp Unsalted butter
- 1/2 Tsp Garlic
- Zest of a lemon
- Lemon juice
- Salt and pepper to taste
Instructions
- Fill a saucepan with water and generously add salt. Bring to a boil and add the green beans. Cook for about 5 minutes. Remove the beans from the pan and immediately sub merge in ice water. Heat the butter in a saucepa. When the butter starts to brown just a little add the garlic and immediately add the green beans. Toss the beans a couple of times until heated through. Add a squeeze of lemon juice and the zest of one lemon. Add a pinch of a salt and fresh ground pepper.
Try Sunday Pot Roast! These green beans will be the perfect side dish https://acooknamedrebecca.com/sunday-pot-roast/
