In my continued effort to prepare and eat the fresh and local produce that is offered at the markets in my area I present this delicious recipe for this weeks special….green beans. Green beans are the infamous ingredient for the holiday favorite green bean casserole but they are often overlooked the rest of the year. That’s unfortunate because they are full of wonderful things like iron, vitamin A, magnesium, potassium, vitamin C, and Vitamin K. Check out your local market and pick up some fresh green beans so you can try this simple and easy side dish with your next meal.

Ingredients:

  • 1 pound fresh green beans, trimmed and cut into 1 inch pieces or split in half lengthwise
  • 4 ounces shitake mushrooms, stems removed and thinly sliced
  • 4 ounces sliced water chestnuts
  • 2 cloves garlic, minced
  • 1 tbsp grated fresh ginger
  • 1 tbsp sunflower oil
  • 1 tbsp sesame oil (try toasted sesame oil for a more intense flavor)
  • 2 tbsp organic low sodium tamari
  • 2 tbsp mirin
  • 2 tbsp sesame seeds, toasted

Preparation:

  1. Fill a large bowl with ice water.
  2. Bring a large pot of water to a boil, add the green beans and blanch for 2-3 minutes. The beans should still be slightly crisp.
  3. Drain and immediately place the beans into the bowl of ice water. Let cool a minute and then drain.
  4. In a large skillet heat the olive oil and sesame oil over medium heat. Add the garlic and ginger and saute for about 1 minute.

    Saute mushroom with garlic and ginger until soft

  5. Add the mushrooms and saute until soft, about 3-4 minutes.

    Add green beans, water chestnuts, tamari and mirin. Heat through.

  6. Add the green beans, water chestnuts, tamari, and mirin.
  7. Stir constantly until the beans and chestnuts are heated through.
  8. Serve garnished with toasted sesame seeds.

Nutritional Info:

Makes 4 servings.

Serving size about 1 cup.

Nutrients per serving:  Calories: 191, Cal. from Fat: 82, Total Fat: 9g, Sat. Fat: 1g, Carbs: 25.5g, Fiber: 5.5g, Sugars: 6g, Protein: 5g, Sodium: 427.5mg, Chol: 0mg

Notes:

Leftovers should be stored in an airtight container in the fridge for up to 3 days.

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