Pass the green beans, please

Among the many reasons to love the holiday season, more opportunities to gather often top the list. And what is a get-together without a bit of food to warm our bellies? With loved ones bringing different dietary preferences and nutritional needs to the table, having a variety of dishes to choose from can make these occasions even more enjoyable.

In this series, we're revisiting a few of our favorite recipes from over the years to help you build a menu that offers something for everyone—first starting with green beans. 

Ripe for picking

A standard serving of fresh green beans provides a great source of fiber, vitamin K, vitamin C, folate and other essential nutrients. When shopping for fresh green beans, keep these tips in mind:

• Look for: Bright green, crisp and firm.
• Store: Refrigerate for 3-5 days in a loosely sealed plastic bag.

In a pinch or on a budget, frozen and canned vegetables are convenient, similarly nutritious options to substitute for fresh green beans in a recipe. However, preservation methods can alter bean texture. Some canned green beans may be less firm than frozen. Frozen green beans offer a texture most similar to fresh. 

Also remember to check nutrition labels. Some packaged foods contain extra sugars and sodium to enhance flavor. Compare the nutrition labels and choose the product with the fewest additives. 
 

Cooking it up

You can prepare green beans in many ways, such as roasting, sautéing, steaming, boiling or grilling.

Steamed Green Beans

1. Set a steamer basket insert into a saucepan. Fill with water to a level just below the steamer.
2. Bring water to a boil.
3. Add green beans; steam to desired degree of tenderness, or about 5 minutes.

When serving, let your guests decide how they want to dress their green beans. Set out toppings that resonate with different tastes, like:

• olive oil or butter
• fresh herbs
• salt 
• pepper
• lemon
• red pepper flakes
   

Homemade Green Bean Casserole

¾ pound fresh green beans, rinsed and ends trimmed

1 tablespoon light butter

½ small onion, chopped

1 clove garlic, minced

1 large Portobello mushroom, chopped

½ teaspoon freshly ground black pepper

1 tablespoon all-purpose flour

½ cup low-sodium chicken or vegetable broth

½ cup fat-free evaporated milk or unsweetened almond milk

¼ cup breadcrumbs

3 ounces French fried onions

1. Preheat oven to 375°F. Lightly spray an 8 x 8 casserole dish; set aside.
2. Blanch the beans: In a large pot, bring about a gallon of water to a boil. Add the green beans and boil for 8 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop cooking. Drain and set aside. (If you’re using no-salt-added canned green beans, drain green beans completely and set aside.)
3. Melt butter in a large skillet set over medium-high heat. Add the garlic and onions, stirring occasionally, until the onions begin to soften, about 4-5 minutes. Add the mushrooms, salt and pepper and continue to cook for another 1-2 minutes.
4. Sprinkle in the flour and stir to combine. Cook for 2 minutes. Add the broth and stir to combine. Then add the milk and simmer until the mixture thickens, stirring occasionally, approximately 6-8 minutes.
5. Remove from heat and stir in all of the green beans. Transfer green bean mixture to prepared casserole dish.
6. Top with the breadcrumbs and then layer the French fried onions on top. Place casserole in the oven and bake until bubbly, about 15-20 minutes. If your onions start to brown too quickly, cover the casserole with foil. Serve immediately!

Make ahead: You can prepare the casserole up to two days in advance. Just stop at step 6 in the directions above. Do not top the casserole with breadcrumbs and French fried onions. Instead, wrap the cooled casserole tightly with foil or Saran wrap and store in the fridge. When ready to bake, remove from the refrigerator and let rest at room temperature for 30 minutes before baking. Continue with the directions from step 6.

Nutritional information (5 servings): 128 calories; 5 g fat; 2 g saturated fat; 0 mg cholesterol; 127 mg sodium; 16 g carbohydrate; 3 g fiber; 4 g protein
 

Sautéed Green Beans and Onions with Bacon

1 pound green beans, trimmed and halved crosswise

4 slices bacon

1 16-ounce bottle cocktail onions, drained

2 teaspoons sugar

½ teaspoon dried thyme

1 ½ tablespoons apple cider vinegar

¾ teaspoon salt

¼ teaspoon black pepper

1. Cook beans in boiling water for 4 minutes, or until crisp. Rinse with cold water; drain and pat dry.
2. Cook bacon in a large nonstick skillet over medium–high heat until crisp. Remove bacon from pan; reserve 2 tablespoons drippings. Crumble bacon and set aside. Add the onions to the drippings in the pan and cook for 3 minutes, or until onions are golden brown, stirring occasionally. Add sugar and thyme and cook for 3 minutes, or until heated through. Add the beans; cook for 2 minutes or until thoroughly heated.
3. Add vinegar, salt and pepper; toss to coat. Stir in crumbled bacon just before serving.
    

Nutritional information (6 servings): 59 calories; 3 g fat; 6.5 g carbohydrate; 1.2 g fiber; 621 mg sodium

Greek Green Beans

¼ cup diced onion

2 cloves garlic, minced

1 tablespoon extra virgin olive oil

1 16-ounce bag frozen green beans    

Salt, to taste

Pepper, to taste

1 cup canned diced tomatoes (can use fresh if in season) (optional)

1. Sauté onion and garlic in olive oil. Add green beans and cover.
2. Steam the beans on low-medium heat until tender, about 45 minutes. If you’d like, add the tomatoes to the pan for the last 15-20 minutes of cooking.

Nutritional information (4 servings): 30 calories; 1 g fat; 0 g saturated fat; 6 g carbohydrates; 2 g protein; 60 mg sodium