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Green Beans Indian-Style

EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.7 (21 votes)

Spiced with fragrant mustard seeds, coriander and ginger, these Indian-style green beans are a delicious accompaniment to roast lamb. Cauliflower may also be cooked this way.



READER'S COMMENT:
"This was unbelievably good and easy. Of course summer green beans makes a difference, but the flavors were lovely. I did use a red onion and the colors were lovely too. "
Green Beans Indian-Style Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 1 1/2 teaspoons canola oil
  • 1 teaspoon mustard seeds
  • 1 pound green beans, trimmed, cut diagonally into 1” pieces
  • 2 medium carrots, peeled and sliced
  • 1 small onion, chopped
  • 1 teaspoon salt
  • 1 teaspoon ground coriander
  • 1/8 teaspoon ground ginger
  • 2 tablespoons lemon juice

Preparation

  1. Heat oil in a large nonstick skillet over medium-high heat. Add mustard seeds and sauté for 30 seconds, or until they start to pop. Stir in beans, carrots and onions and cook, stirring constantly, for 5 minutes. Stir in salt, coriander and ginger. Reduce heat to low, cover and cook, stirring often, for 8 to 10 minutes, or until the beans are tender-crisp. Stir in lemon juice and serve.

Nutrition

Per serving: 76 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 14 g carbohydrates; 3 g protein; 5 g fiber; 610 mg sodium; 376 mg potassium.

Nutrition Bonus: Vitamin A (120% daily value), Vitamin C (40% dv).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1/2 fat



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