Eating healthy produce doesn’t get much easier: Sautéed Green Beans

By Kay MacInnis

Following healthy eating guidelines or a plate road map means that half of your plate at lunch and supper/dinner should be covered with colorful vegetables.

It is always best if they are fresh or frozen. The vitamins, minerals and fiber are intact when they are left closest to the natural state with the peeling on. That provides us with the most bang for the buck.

This is a good way to increase your fiber intake. Women should take in about 25 grams of fiber a day, and men about 38 grams. The average adult only takes in about 15 grams. Fiber, also known as roughage or bulk, is the part of the plant that the body does not absorb or digest. Having a diet higher in fiber can help with bowel health, lower cholesterol and blood sugar levels, and play a role in weight reduction.

If you are working on increasing your fiber by eating more fruits, vegetables, whole grains and legumes, be sure to increase your intake of water.

Here is a quick way to prepare a vegetable when you are short on time…

Sautéed Green Beans

Ingredients:

• 1 pound frozen French green beans (haricot vert)
• 2 tbsp. water
• 1 tbsp. olive oil
• 1 tbsp. minced garlic
• Zest of Meyer lemon
• Kosher salt
• Freshly ground black pepper
• 2 tbsp. pine nuts

Preparation:

• Place green beans in a large microwaveable bowl, add the water to the bowl and cover with plastic wrap; microwave for 3-4 minutes, until slightly steamed.
• Heat the oil in a large sauté pan over medium heat. Add the garlic and sauté until tender.
• Drain the beans thoroughly and add to pan. Sauté until tender, about 3 minutes.
• Add the lemon zest.
• Season to taste with the salt and pepper.
• Add nuts and sauté for 30 seconds.

Yield: 6 servings

Nutrition information: 86 Calories, 6.9 grams fat, 0 mg. cholesterol, 6 mg. carbohydrate, 1.6 grams protein, 6 mg. sodium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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