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Menu of the Month
With March we
happily celebrate the coming of spring. Spring’s warmer temperatures mean
shedding heavy coats in favor of jackets and sweaters. Likewise, we can change
meals from hearty comfort foods to lighter-tasting fare like spring Green Beans
with Fresh Herbs and Walnuts. This flavorful side dish would pair nicely with
simple grilled chicken breasts or fish fillets, a salad of mixed spring greens
and a whole wheat roll. Enjoy an end-of-the-season sweet, juicy pear for dessert
and you’ve got a meal perfect for welcoming spring.
Green Beans with Fresh Herbs and Walnuts
¼ cup
fat-free, reduced-sodium chicken or vegetable broth
4 ½ cups fresh green beans, washed, trimmed and cut into 2-inch pieces
1 tablespoon olive oil
1 tablespoon minced chives
2 tablespoons minced parsley
½ teaspoon Dijon mustard
1 tablespoon ground toasted walnuts (see note)
Freshly ground pepper to taste
In medium-large skillet, place broth and green beans. Cook over medium heat,
stirring often, until beans are just tender. Using slotted spoon, remove to
large bowl, leaving any remaining broth in pan. Add olive oil, chives and
parsley to pan and sauté over medium heat for 1 minute. Stir in mustard. Return
green beans to pan. Cook for 1 minute to coat beans. Stir in walnuts and pepper
and serve immediately.
Makes 8 servings. Nutrition information per serving: 39 calories, 2g fat, 5g
carbohydrate, 1g protein, 2g dietary fiber, 95mg sodium.
Note: To toast walnuts, place about 1 ½ tablespoons walnut pieces in dry
skillet. Toast over medium heat for about 5 minutes until walnuts are fragrant.
Stir frequently to prevent burning the nuts. Cool nuts slightly before grinding
in hand grinder or blender. Toasted nuts may also be very finely chopped instead
of ground.
Recipe adapted from American Institute for Cancer Research
Newsletter, spring 2007 issue.
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