Menu Plan­ner: Se­same-pecan green beans

Chicago Sun-Times - - TASTE - BY SU­SAN NI­CHOL­SON An­drews McMeel Syn­di­ca­tion, su­san@7day­


Serv­ings: 4

Prepa­ra­tion time: 10 min­utes Cook­ing time: about 10 min­utes


1 ta­ble­spoon plus 1 tea­spoon soy sauce 2 tea­spoons toasted se­same oil 2 tea­spoons pure maple syrup 12 ounces trimmed fresh green beans 1 ta­ble­spoon canola oil

1/3 cup chopped pecans

In a small bowl, stir together soy sauce, se­same oil and syrup. In a large mi­crowavesaf­e bowl, com­bine the beans and 1/4 cup wa­ter. Cover; mi­crowave on high (100% power) 5 min­utes or un­til just ten­der. Drain; pat dry with pa­per towel. In a large skil­let, heat canola oil on medium-high. Add beans and cook, with­out stir­ring, 3 min­utes, un­til charred on one side. Stir; con­tinue cook­ing 3 more min­utes or un­til lightly charred all over. Re­move skil­let from heat; add the sauce mix­ture and pecans, toss­ing re­peat­edly to coat.

Per serv­ing: 155 calo­ries, 3 grams pro­tein, 13 grams fat (69% calo­ries from fat), 1.2 grams sat­u­rated fat, 10 grams carbohydra­te, no choles­terol, 133 mil­ligrams sodium, 3 grams fiber.

Carb choices: 0.5.


Serv­ings: 6

Prepa­ra­tion time: 15 min­utes Cook­ing time: less than 20 min­utes


1 ta­ble­spoon canola oil

2 cups diced baking pota­toes

2 cups chopped onions

2 cups sliced zuc­chini

1 (15-ounce) can no-salt-added diced toma­toes with liq­uid

1 cup un­salted veg­etable broth

1 tea­spoon Ital­ian sea­son­ing

In a large non­stick skil­let, heat canola oil on medium-high. Add pota­toes and onions; cook 6 to 8 min­utes or un­til the pota­toes are golden and onions are soft­ened. Add zuc­chini, toma­toes, broth and Ital­ian sea­son­ing. Bring to a boil; re­duce heat, cover and sim­mer 10 min­utes on low or un­til zuc­chini is ten­der. Serve hot.

Per serv­ing: 107 calo­ries, 3 grams pro­tein, 3 grams fat (21% calo­ries from fat), 0.2 gram sat­u­rated fat, 19 grams carbohydra­te, no choles­terol, 50 mil­ligrams sodium, 3 grams fiber.

Carb choices: 1.5.


In a large non­stick skil­let, cook 1 pound lean ground beef for 6 min­utes on medi­umhigh or un­til no longer pink; drain, wipe pan with pa­per towel and re­turn meat to pan. Stir in 1 cup pizza sauce, 1/4 tea­spoon coarse salt and 1/4 tea­spoon pep­per, and cook 3 min­utes on medium. Add 2 cups hot cooked el­bow mac­a­roni; cook 3 min­utes or un­til hot. Sprin­kle each serv­ing with 1 ta­ble­spoon shred­ded 50% light ched­dar cheese.


In a large non­stick skil­let on medium, cook 1/2 cup chopped Cana­dian ba­con 3 min­utes or un­til lightly browned; stir fre­quently. Add 1 large green bell pep­per, cut into strips, 1 large red bell pep­per, cut into strips, 1 (10-ounce) can no-salt-added or reg­u­lar diced toma­toes and green chilies, drained; cook 5 min­utes. Add 1 1/2 pounds medium shrimp, peeled and de­veined; cook 3 min­utes or un­til shrimp are pink and opaque through­out. Stir in 1/2 cup sliced green onions. Mean­while, slice and heat 1 (16-ounce) pack­age re­frig­er­ated cheese po­lenta ac­cord­ing to pack­age direc­tions. Serve shrimp and pep­pers over po­lenta.


Charred se­same-pecan green beans.

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