15-Minute Garlic Green Beans
Overview: This quick and flavorful side dish fits perfectly into a heart-healthy, diabetic-friendly, and weight management diet. Garlic Green Beans are not only easy to prepare but also offer a nutritious boost with minimal calories. They are low in sodium and cholesterol, making them an excellent choice for those managing high blood pressure and high cholesterol levels.
Preparation Time: 15 minutes
Ingredients: Serves 4
1 pound of fresh green beans, ends trimmed
2 tablespoons of olive oil
3-4 cloves of garlic, minced
Salt (optional) and pepper to taste
1/4 cup of water
Instructions:
Heat the Oil: In a large skillet or sauté pan, heat the olive oil over medium heat.
Sauté Garlic: Once the oil is warm, add the minced garlic. Sauté for 1 to 2 minutes until the garlic is fragrant and golden, being careful not to burn it.
Cook the Green Beans: Add the green beans to the pan, season with pepper, and optional salt. Stir until the beans are lightly coated with the garlic and oil.
Steam the Beans: Pour water into the pan and quickly cover with a lid. Let the green beans steam for about 4 to 5 minutes.
Uncover and Sauté: Remove the lid and continue to sauté for another 4 to 5 minutes, until the water has evaporated and the green beans are vibrant green and tender-crisp to your preference.
Serving Suggestion: Serve the green beans warm as a nutritious side to any main dish. They pair wonderfully with grilled or baked lean proteins such as chicken, fish, or tofu for a balanced meal.
Nutritional Note: These green beans are high in fiber, which is beneficial for blood sugar control, and low in saturated fat and sodium, aiding in cholesterol and blood pressure management. The use of olive oil adds healthy fats that are heart-friendly and can help in maintaining a healthy weight.
Enjoy your healthy, delicious side dish that's as good for you as it tastes!
