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Cold Green Bean Salad Recipe

This lemon and oregano cold green bean salad recipe is quick and easy to cook, and makes a perfect light supper on its own as well as a garnish to our main dishes. We are going to blanch the green beans (French beans) to retain the maximum nutrients and bean crunchiness. This salad contains 9g of net carbs per serving and is suitable for a low carbohydrate diet.

This dish can be prepared the day before if required, allowing the beans to marinate in the refrigerator overnight.




Recipe Nutritional Profile: Diabetes Appropriate, Healthy Weight, Heart Healthy, High Fiber, Low Calories, Low Carbs, Low Cholesterol, Low GI, Low Saturated Fat, Low Sodium, Dairy Free, Gluten Free, Vegetarian, Good Source of: Vitamin A, Vitamin C, Folate, Manganese.

Serves 2:

Preparation time: 5 min

Cooking time: 5 min

Cold Green Bean Salad Recipe
Nutrition Facts
Per 1 Serving
Amount Per Serving
Calories
138
Calories from Fat
63
% Daily Value*
Total Fat
7g
11%
Saturated Fat
1g
5%
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
0mg
0%
Sodium
13mg
1%
Total Carbohydrates
16g
5%
Dietary Fiber
7g
28%
Sugars
0g
Protein
4g
8%
Vitamin A    27% Vitamin C    57%
Iron    13% Calcium    8%
Folate    20% Manganese    23%
Potassium    13%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. The information provided here is approximate and does not include: possible substitutions, optional ingredients and ingredients to taste. How did we calculate Recipe Guidelines?

© Lose-Weight-With-Us.com

Ingredients:

400g (1 lb.) green beans (French beans), trimmed;

1 tbsp. extra virgin olive oil;

1 tsp. dried marjoram;

½ small red onion, thinly sliced;

1 tbsp. of vegetable stock;

Lemon wedges, to serve.

Pinch of salt.


How to Make the Green Bean Salad:

  1. We are going to blanch green beans using a traditional steamer. Blanching is better than steaming for preserving the vegetables nutritional value and flavor. Bring the water to the boil over a high heat. Once the water begins to boil put the steaming basket on the top of the pan and cover it with the lid allowing the temperature to build up for about 1 min, then add the green beans and cover it again with a lid for 2 min. Remove the beans onto a tray covered with kitchen paper and let the water absorb.
  2. In the large bowl, toss the beans with olive oil, oregano, onion, stock and salt to taste.
  3. Serve with lemon wedges.

Author: Lana Soko





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