Green Bean Casserole

In general Olive oil dishes considered as an appetizer in Mediterranean Cuisine.  They are  served cold, However for Vegetarian people this dish can be a main meal.
It has proven that olive oil is the healthiest oil because of its cholesterol controlling potentials. It lowers the bad cholesterol (LDL), and increase the good (HDL) cholesterol. It also contains carotene, Vitamin E and some antioxidants as well as it digests easier then other oils.
Needless to say olive oil dishes are also ideal meals for hot summer dinners.
It can be prepared with ground round which is a hot meal 
Green Beans  neutralize the acidity level in the body and easy to digest as well as having vitamin A, B and C in in it.  Green Beans also support liver, pancreas and kidney and it helps to mental and physical tiredness.

Kitchen Secrets
* After adding the beans if you sauté the green beans for  a few minutes it will help beans cooking faster with just a little amount of water. It is common adding too much water and cooking the beans until almost they melt.  
*If you cook any kind of green vegetable too much you may destroy the nutritional value of the vegetable.
Please follow the recipe and check your meal often until not much juice remain. Olive oil dishes should not be too juicy.
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This recepi 8 Serving ( 1 1/2 Cup ea. serving)
200Cal./ serving  
 Preparing time: 15 minutes
Cooking times:  45 minutes simmer

Ingredients:
3 Lb. green beans                                          (423 Cal)
2 medium size tomato                                  (43  Cal)
1  green chili                                                  (18  Cal)
2 medium size onion (chopped)                   (122 Cal)
1/2 Cup of olive oil                                         (894 Cal)
1 Tbsp. raw sugar                                          (48 Cal))
1 tsp. salt
1 small red chili pepper                                (18 Cal)
1/2 Cup of water

Preparation:
Wash the beans well.

Snip off the both ends of the green beans.

*If you are using wide beans divide the beans vertically in the middle followed by cutting 2 inches long horizontally also. (French cut)

* If you are using narrow beans just divide in two pieces horizontally.

Wash the beans again

Heat the oil in the (rather deep wide) pan with the olive oil in and add the onions and green chili.

Sautee the onions until they become translucent

Add washed green beans and red chili pepper.

Add chopped habanero pepper

Toss the beans every often-on medium heat until the beans glosses.

Add the tomatoes on; do not stir the meal anymore.

Sprinkle sugar (or honey) and salt.

Add ½ cup of water.

Bring the heat lowest possible.

Simmer the meal for 45 minutes.

Transfer the beans into a serving dish.  Set it aside until it cools down.
Some people like to eat with yogurt, some people like just as it is. You will like it.


9/2/2015
Back to Vegetarian Choices 

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