Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

EATING well

Move over, main dish, and make room for these green beans

The green beans in this dish aren’t blanched. They’re microwaved then sauteed.

Associated Press

The green beans in this dish aren’t blanched. They’re microwaved then sauteed.

Like millions of you, I am a home cook. I get dinner on the table for my family day after day. I plan the main dish and the sides.

And if you're anything like me, your default is to spend your creative energy on the protein or main dish. The sides? Afterthoughts. A steamed this or roasted that. Whatever.

But what if we spent more of that energy on trying new and more interesting vegetable recipes and let the protein be the simple (side) dish on the table? I'm a firm believer that one of the best ways to become a healthy eater is to make vegetables in a million different ways, thereby making them more interesting and appealing.

One of my favorite ways to mix things up and make my vegetables more interesting is to parcook (partly cook) them, then saute them in a small amount of aromatic fat. Traditionally, this calls for blanching the vegetables — boiling them briefly, then plunging them into an ice bath — then sauteing them.

However, my weeknight hack is even simpler. I briefly steam the vegetables in a covered dish in the microwave, then uncover them, drain them and pop them into a skillet.

I showcase this technique in today's recipe. I microwave green beans, then saute them in a little olive oil flavored with garlic, red pepper flakes and anchovies. Anchovies add saltiness and savory umami to your veggies. For a vegetarian version, you could use miso paste or soy sauce. Either way, expanding your veggie repertoire and letting the meat take second seat will help you break out of your dinner rut in a healthy way.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget and the author of the cookbook "Supermarket Healthy."

GREEN BEANS WITH ANCHOVIES,

PARMESAN AND PINE NUTS

1 pound French green beans, trimmed

1 tablespoon olive oil

2 cloves garlic, minced

4 anchovy fillets, minced and pressed almost into a paste (or 1 tablespoon anchovy paste)

Pinch red pepper flakes

2 teaspoons red wine vinegar

3 tablespoons pine nuts, toasted in a dry skillet until golden

3 tablespoons grated or finely shredded Parmesan cheese

Chopped fresh parsley, to garnish

Ground black pepper

In a microwave-safe dish with a cover, combine the green beans with ¼ cup water. Cover and microwave on high for 3 minutes. Let sit for 1 minute, covered, to steam, then uncover and drain the water.

Meanwhile, in a large saute pan over medium, heat the oil. Add the garlic, anchovies and red pepper flakes and cook until very fragrant, about 2 minutes. Add the drained green beans and toss to coat well. (Be careful, as they may splatter a bit from the residual water on the beans.) Cook for 3 minutes, then add the vinegar and pine nuts, then toss again. Transfer to a serving bowl. Top with Parmesan, parsley and pepper.

Makes 6 servings.

Nutrition information per serving: 90 calories (60 calories from fat, 67 percent of total calories), 6g fat (1g saturated, 0g trans fats), 5mg cholesterol, 150mg sodium, 7g carbohydrates, 2g fiber, 3g sugar, 4g protein.

Move over, main dish, and make room for these green beans 03/17/16 [Last modified: Thursday, March 17, 2016 3:25pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. Killings put spotlight on possible neo-Nazi threat

    Nation

    TAMPA — The friendship of the four young roommates — though cemented in the dark trappings of an obscure neo-Nazi group called Atomwaffen Division — never seemed destined for bloodshed.

    This undated photo provided by Kianna Kaizer, shows  Jeremy Himmelman and his girlfriend Kianna Kaizer. Himmelman was fatally shot along with his friend Andrew Oneschuk, 18, by a roommate in the Tampa apartment the men all shared.  [AP photo]
  2. Fire at Wesley Chapel home leads to discovery of marijuana plants

    Fire

    WESLEY CHAPEL — A fire that broke out Monday at a Wesley Chapel home led to the discovery of a room with marijuana plants, the Pasco Sheriff's Office said.

  3. Kriseman gets 2nd police union endorsement

    Blogs

    Mayor Rick Kriseman is already backed by the city's largest police union, the Suncoast Police Benevolent Association.

    Mayor Rick Kriseman has secured another police union endorsement
  4. Vision Zero strategy for safer Hillsborough roads: repaint, narrow lanes, educate

    Transportation

    TAMPA — What would it take to eliminate all traffic deaths in the county that has the most of them?

    Josephine Winiarz, left, and Hillsborough County Commissioner Pat Kemp, center, help paint a bike lane on the Bullard Parkway Bridge in Temple Terrace in April. Brighter lanes to make motorists more aware are among the solutions developed to cut pedestrian fatalities [LOREN ELLIOTT   |   Times]
  5. For starters: Rays vs. Blue Jays: Looking to make it 2 in a row

    Blogs

    Coming off Sunday's win over the Mariners - just their fourth in the last 16 games - the Rays are looking to make it two in a row tonight as they take on the Blue Jays in the opener of a three-game series.

    The teams played last week in Toronto, with the Blue Jays taking three of four.

    RHP Chris …

    Chris Archer will be on the mound for the Rays.