Healthy Holiday Side Dish
Mediterranean Green Beans
This Thanksgiving, add a new side to your table, courtesy of
Lakeland Health Registered Dietitian Heather Rudnik.
“This recipe is a tweaked version of a dish called Lubya Bi Zayt,” said Heather. “It has been a Thanksgiving favorite with my family for years.”
Mediterranean Green Beans
Makes 6 servings
Ingredients
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 (14.5 oz.) can diced tomatoes
with Italian seasoning
- 1⁄3 cup olive or canola oil
- 1 ½ lbs green beans, trimmed
- Salt and black pepper, to taste
Directions
- Heat the oil in a large frying pan. Add the onion and cook until
softened, about 4-5 minutes. Add the garlic and cook for another
30 seconds, or until you can start to smell it.
- Add the can of diced tomatoes and ½ cup of water to the pan
and bring to a boil. Reduce heat and simmer about 10 minutes.
- Add the green beans and simmer for another
10 minutes or until the tomato mixture has thickened.
- Season with salt and pepper.
- Serve and enjoy!
Tip: Choosing no salt-added Italian tomatoes can reduce the sodium content by about 140 mg per serving, especially since many traditional holiday meals are very high in sodium.
Nutrition information (per serving): 168 calories, 3g protein, 14g carbohydrates, 4g fiber, 12g fat, 154mg sodium