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|Marce Edwards |
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Recipe: green bean and hazelnut salad
This tasty green bean salad is a refreshing substitute for unhealthier holiday staples. Try this MultiCare Health System dietitian-approved swap for green bean casseroles and other dishes that are high in sodium and fat.
Green beans contain powerful antioxidants that help us maintain good health, while the nuts and oils offer heart-protective monounsaturated fats
While many cooked green bean dishes call for canned vegetables and heavily processed foods like canned soups and fried onions, this cold salad keeps it simple and is bound to please.
Makes 4 Servings
Beans can be cooked a day ahead and reserved in a plastic bag lined with paper towels.
2 tablespoons hazelnuts
3/4 pound green beans, trimmed and halved diagonally
2 1/4 teaspoons grainy mustard
1 1/2 teaspoons balsamic vinegar
1/8 teaspoon salt
4 teaspoons olive oil
1 Tablespoon flaxseed oil
1 teaspoon hazelnut oil
1/4 cup finely chopped red onion
Preheat oven to 325˚F with rack in the middle.
Toast nuts in a small baking pan until the centers are golden, 15-20 minutes (cut one in half to check for doneness). Cool to warm, then rub off any loose skins in a kitchen towel. Coarsely chop nuts.
Cook beans in a pot of boiling water until just tender, 4-6 minutes. Transfer to an ice bah to stop cooking. Drain and pat dry.
Whisk together mustard, vinegar, and salt in a bowl, then add olive, flaxseed, and hazelnut oils, whisking.
Add beans, nuts, and onion and toss well. Season with salt and pepper, as desired.
Per serving: 130 calories; 11 g fat; 1 g saturated fat; 0 mg cholesterol; 100 mg sodium; 7 g carbohydrate; 4 g fiber; 3 g sugars; 2 g protein