Crispy Sesame Green Bean Fries

Ingredients:

2 handfuls of fresh green beans (about 50 beans), ends trimmed

1/2 cup lite coconut milk1 tbsp sesame oil

3/4 cup Homemade Breadcrumbs *see notes

3 tbsp sesame seeds

1/4 cup flour (whole wheat, spelt, brown rice or even millet will work)

Preparation:

Preheat oven to 425 degrees. Line a baking sheet with parchment paper or non stick foil.

Fill a large bowl with ice water and set aside.

Bring a pot of water to a boil over high heat. Add the green beans and cook until tender, about 5 minutes.

Remove the beans with a slotted spoon and transfer to the ice water to stop the cooking. Let cool in the water, then drain and pat dry.

In a small bowl whisk together the coconut milk and sesame oil. Set aside.In a medium bowl combine the breadcrumbs and sesame seeds. Set aside.

In a large bowl combine the green beans and flour. Gently mix together until the green beans are well coated.

Dip each floured geen bean in the coconut milk mixture and then dredge through the breadcrumbs. Place on the baking sheet and repeat with the remaining green beans.

Bake for 20-25 minutes, flipping the fries over once halfway through cooking, or until browned and crisp.

Remove from the oven and serve immediately.

Nutritional Info: Makes 4 servings.

Nutrients per serving: Calories: 194, Cal. from Fat: 104, Total Fat: 12g, Sat. Fat: 2.5g, Carbs: 18g, Fiber: 5.5g, Sugars: 2g, Protein: 7g, Sodium: 599.5mg, Chol: 0mg

Notes:

These fries are best eaten right away.

If you plan to substitute the Homemade Breadcrumbs with store brought Panko or an equivalent you’ll need to add some seasoning before using in the recipe. Add 1 tbsp nutritional yeast, 1/8 tsp garlic salt and 1/16 tsp each of onion powder and oregano to 3/4 cup of Panko breadcrumbs. Also, if you follow a gluten free diet make sure to use gluten free bread when making your breadcrumbs.

When I need to get dinner on the table more quickly I’ll use a Ziplock Steamer Bag to gently steam the green beans instead of using a boiling pot of water. When using the steamer bags cook for about a minute less than the recommended time.

Here's a link

Braised Green Beans with Tomatoes and Onions

Here’s what you need:

1 pound of trimmed, older green beans cut into uniform

2-inch pieces

14 ounce can of Muir Glen diced fire roasted tomatoes, drained

1 large onion, sliced thin

3 cloves of garlic, minced

2 tablespoons of butter1-2 cups of low sodium chicken broth

Kosher salt and freshly ground pepper

Here’s what you do:

Melt the butter in a large skillet over medium heat. Once the butter melts and the foam subsides, throw in the onions and some salt and sauté until translucent.

Add the minced garlic, green beans, tomatoes, and enough broth to cover everything.

Increase the heat to high until the broth comes to a boil. Then, cover the skillet with a lid and reduce the heat to low to produce a constant simmer.

Let the beans simmer for 5-10 minutes (or as long as it takes) to get tender.

Remove lid and simmer to reduce liquid for ~5 minutes.

Check for seasoning and plate it up.



Here's the link to recipe on a Paleo recipe website

Roasted Green Beans with Mushrooms, Balsamic, and Parmesan

(Makes 4-6 servings)

Ingredients:

8 oz. mushrooms, sliced in 1/2 inch slices (I used brown crimini mushrooms, but any mushrooms will work)
1 lb. fresh green beans, preferably thin French style beans
1 1/2 T olive oil
1 T balsamic vinegar
salt and fresh ground black pepper to taste
2 T finely grated parmesan cheese

Directions:

Preheat oven to 450F/230C. Wash mushrooms and let drain (or spin dry in salad spinner, which is what I did.)

While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces. (An easy way to trim them is to gather a small handful of beans, stand them up on cutting board, holding loosely so they will fall down and have ends ends aligned, then trim. Repeat with other end.)

Cut mushrooms into slices 1/2 inch thick. Then put beans and mushrooms into a Ziploc bag or plastic bowl.

Whisk together olive oil and balsamic vinegar and pour over, then squeeze bag or stir so all the beans and mushrooms are lightly coated with the mixture. Arrange on large cookie sheet, spreading them out well so beans and mushrooms are not crowded.

Roast 20-30 minutes, starting to check for doneness after 20 minutes. Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated.

Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated parmesan. Serve hot.

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