I don't know why I never thought to roast fresh green beans before? I love most veggies done this way, as roasting brings out the sweetness in a big way. These green beans are quickly dressed and roasted, and end up tender crisp, with a slight caramelized edge on them. If for no other reason, it's a new way to try a great, healthy vegetable!
Ingredients:
- Fresh green beans, trimmed on the stalk side. You can leave the curly end.
- extra virgin olive oil
- kosher salt
- cracked black pepper
- garlic powder
- fresh grated Parmigiano Reggiano cheese
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| kosher salt, cracked black pepper, garlic powder |
 |
| extra virgin olive oil |
 |
| 15 minutes total roasting time in 425 F oven. Shake to turn over half way. |
Roast for 15 minutes. Gently shake them around to turn them over after the first 10 minutes. Grate Parmesan cheese over them right after removing them from the oven. Serve immediately. Yum!
How easy was that? Almost embarrassingly so... so act like you worked hard on them.
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Written Directions:
Preheat oven to 425 degrees F while you trim the green beans. Dress them simply with olive oil. Sprinkle to taste with salt, pepper, and garlic powder.
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Written Directions:
Preheat oven to 425 degrees F while you trim the green beans. Dress them simply with olive oil. Sprinkle to taste with salt, pepper, and garlic powder.
Roast for 15 minutes. Gently shake
them around to turn them over after the first 10 minutes. Grate
Parmesan cheese over them right after removing them from the oven.
Serve immediately. Yum!
How easy was that? Almost embarrassingly so... so act like you worked hard on them.
Food Nerd Notes:
The following nutritional information is from: http://www.nutrition-and-you.com/green_beans.html. Basically, green beans are awesomely nutritious and you need to eat more!
Tender, flexible green beans
are delight of vegetarian lovers for their
wholesome nutritional qualities. They are unripe or immature pods
obtained from
the bean plant belonging to common fabaceae
family and known scientifically as Phaseolus
vulgaris.
-
Fresh green beans are very
low in calories (31 kcal per 100 g of raw beans) and contain no
saturated fat; but are very good source of vitamins, minerals, and
plant
derived micronutrients.
-
They are very rich source
of dietary fiber (9%
per100g RDA)
which acts as bulk laxative that helps to protect the mucous membrane
of the
colon by decreasing its exposure time to toxic substances as well as by
binding to cancer causing chemicals in the colon. Dietary fiber has
also been shown to reduce blood cholesterol levels by decreasing
re-absorption of cholesterol binding bile acids in the colon.
-
Green beans contain
excellent levels of vitamin
A, and many health promoting flavonoid poly phenolic antioxidants such
as lutein, zeaxanthin and ß-carotene in good amounts. These
compounds
help act as protective scavengers against oxygen-derived free radicals
and reactive oxygen species (ROS) that play a role in aging and various
disease process.
-
Zea-xanthin,
an important dietary carotenoid in
the beans, selectively absorbed into the retinal macula lutea in the
eyes where it thought to provide antioxidant and protective
UV light filtering
functions. It is, therefore, green beans offer some protection in
preventing age related
macular disease (ARMD) in the elderly.
-
Fresh snap beans are good
source of folates.
100 g fresh beans provide 37 µg or 9% of folates. Folate along with
vitamin B-12 is one of the essential components of DNA synthesis and
cell division. Good folate diet when given during
preconception periods and during pregnancy helps
prevent from neural-tube defects in the offspring.
-
They also contain good
amounts of vitamin-B6
(pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of
foods
rich in vitamin C helps body develop resistance against infectious
agents and scavenge harmful oxygen free radicals.
-
In addition, beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the anti oxidant enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
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I made the green beans for dinner tonight. Freaking amazing! Didn't even use the cheese, just used extra virgin olive oil, cracked black pepper, and salt.
ReplyDeleteMy daughter and I are going to try these next time on our homemade pizza. Why not?!