Green Beans & Tomatoes with Fresh Oregano

Stewed tomatoes and green beans just go together. This is one of the side dishes I keep in mind any time of year and can go with just about anything. Simple ingredients, simple instructions, and so good! Nutritionally let’s look at the benefits of using fresh oregano. Sometimes we forget how powerful our fresh herbs are and what they bring to the table other than flavor. Fresh herbs are powerhouses of nutrients and antioxidants which is nice since we usually use a small amount of them when we cook. Here are some interesting facts about oregano, as well as many other herbs in general.

Fresh Oregano

• Powerhouse of Antioxidants – 42 times the antioxidants found in apples
• Improves Immune System
• Anti-Inflammatory
• Significant of Crucial Minerals for Bone Health

Dried herbs have their purpose in cooking, but to get the full benefit it’s always good to use fresh herbs when you can.

• Servings: 4 Servings
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Ingredients

• 1 small onion, chopped
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 lb. fresh green beans, ends snapped
• 1 14 oz. can of diced tomatoes, undrained
• 1/2 cup vegetable broth
• 1 tbsp fresh oregano
• 1 tbsp fresh parsley
• salt and pepper, to taste
• 1 tbsp lemon juice

Directions

1. Heat oil in a medium pan on medium-high heat. If you are using a non-stick pot, you can put the heat on medium and cook the onions without oil. Add onions and cook until translucent. Add garlic until fragrant, about 30 seconds.
2. Toss in the green beans, tomatoes, broth, oregano, and parsley. Let it simmer for about 10-15 minutes until the green beans are at the desired tenderness. I usually wait until the green beans are a dark rich green color, like the picture, and turn off the heat.
3. Season with salt and pepper if desired. Add lemon juice and serve immediately.

Nutritional Information

158 calories | 7.4 g total fat | 1.4 g saturated fat | 1.6 g polyunsaturated fat | 6.4 g monounsaturated fat | 0 g trans fat | 0 mg cholesterol | 192 mg sodium | 18.5 g carbohydrates | 5.6 g fiber | 4.6 g sugar | 4.2 g protein

Macros

47% Carbohydrates | 42% Fat | 11% Protein

Dietary Servings per Portion

3.0 Vegetables

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Green Beans & Cranberries

Anytime I see fresh green beans at the store I have to grab a bag. There will be a few more green bean recipes to come, but this was my first recipe I did with fresh green beans. They add a juicy crunch that I love. Then there’s cranberries. Fresh cranberries are great for vitamin C, but the dried, not so much. It’s more added as a flavoring and not a major part of the dish. You can use fresh cranberries if they are available but it will be more tart. So, if you are looking for a sweeter lighter side and with some health benefits, try this one.

Green Beans

• High in fiber
• High in Vitamin K for bone health
• High in antioxidants good for your immune system
• High in antioxidants good for your eye health

Green Beans and Cranberries

• Servings: 6 side servings
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Ingredients

• 2 lbs. fresh green beans, trimmed and snapped
• 1 tbsp olive oil
• 1/4 cup fresh lemon juice
• 1/4 cup dried cranberries
• 2 tsp black pepper
• Season with lemon zest & slivered almonds if desired

Directions

1. Add water to a medium pot 2/3 full, and bring to boil.
2. Add in green beans and boil for 5 minutes. Once they are somewhat soft but still have some crisp to them, drain and rinse with cold water to stop the cooking.
3. Add olive oil to large skillet and heat on medium-high heat. Add green beans, lemon juice, cranberries, and black pepper. Saute for about 5-10 minutes. With the lemon juice, the cranberries will get soft and start to let off more of their flavor as the lemon juice breaks it down.
4. Once green beans are desired tenderness, turn off heat and serve.
5. Season with lemon zest or slivered almonds if desired.

Nutritional Information

85 calories | 2.6 g total fat | 0.4 g saturated fat | 0.4 g polyunsaturated fat | 1.7 g monounsaturated fat | 0 g trans fat | 0 mg cholesterol | 9.6 mg sodium | 12.4 g carbohydrates | 4.5 g fiber | 5.4 g sugar | 2.9 g protein

Macros

58% Carbohydrates | 28% Fat | 14% Protein

Dietary Servings per Portion

• 0.2 Fruit
• 2.6 Vegetables