First, second, but not compote: dietary recipes with green beans

How to cook green beans on PP

Dietary green bean dishes are prepared differently from regular recipes. First of all, you must know the basic rules:

• frying this product in large amounts of vegetable oil is strictly prohibited. Did you know that vegetables absorb about 30% of the oil used? Did you know that one spoon of vegetable oil contains about 120 calories? If you want to fry the beans a little, it is best to do this in a non-stick frying pan and use no more than one spoon of vegetable oil.
• The best way to cook green bean dishes is to stew them with other vegetables, cook them in a slow cooker without using oil, or simply boil them. The latter option is great for preparing delicious pp salads.
• Meat recipes using this ingredient should be prepared exclusively from lean meats. Chicken fillet, turkey or veal are perfect. You can prepare very dietary versions of stews with green beans and soups.
• If you are looking for a side dish for a green bean recipe, then we choose only healthy and dietary ones. Fried potatoes are definitely not an option, but brown rice, bulgur or quinoa work well.
• Do not season your dishes with ready-made high-calorie sauces and dressings. For example, it is absolutely forbidden to season a salad with mayonnaise, just like adding ready-made sauce to stewed green beans. These sauces and add-ins are very high in calories and contain a lot of empty calories that you definitely don't need.

PP grill recipes

Main conclusions

As you can see, green beans deserve their place in the diet menu. It is low in calories, but contains many useful substances. To get the maximum benefit from the bean and not disrupt the weight loss process, you need to steam it, boil it, bake it (without oil) or stew it.

Combine vegetables with other low-calorie foods and periodically add new recipes to your diet. You can use beans to make light soups, salads, stewed vegetables, etc.

If you know original and easy-to-prepare recipes for green bean dishes that are suitable for a diet menu, then share them in the comments.

Frozen green bean dish

It is very convenient to keep frozen green beans at home to quickly and easily prepare lunch or dinner. This dish is incredibly simple to prepare and goes well with boiled chicken or turkey. We will prepare the following products:

• 1 package frozen beans. Some people defrost this product in advance by placing it in the refrigerator overnight. You can also quickly pour boiling water over it just before cooking. We'll just boil the beans in salted water for 5 minutes.
• 2 cloves garlic
• 1 tablespoon olive oil
• spices to taste

As you can see, we will use a minimum of vegetable oil, for this we will pre-boil the beans. If you fry it in a frying pan while frozen, you will use a lot more vegetable oil, and these are extra calories that we don’t need.

Fry the garlic in a frying pan for a couple of minutes and remove it. We need it solely for aroma. Place the boiled beans in the frying pan. Fry for 4 minutes over medium heat. Then add your favorite spices and cook for another 2 minutes.

PP pancakes made from rice flour with milk

Are frozen beans ok?

Dietary recipes may include frozen green beans once. But choose smooth pods for storage, without signs of spoilage or dark spots.

Before using, the beans can be stored in the vegetable drawer of the refrigerator for up to a week. You don’t need to wash them before, just put them in a plastic bag or a special container. The pods should be rinsed before cooking.

Beans can be frozen and will not lose their nutritional properties for up to 3 months. Wash the pods, steam for 3 minutes, then cool, divide into portions, and place in the freezer. After 12 weeks, their benefit will begin to wane. To defrost the product, place it in the refrigerator for 6-8 hours, so the process will occur gradually. Defrosting in the microwave or warm water has a detrimental effect on the vitamins and minerals in green beans.

PP salad with green beans

Now let's prepare a low-calorie protein salad with this ingredient!

• 150 grams of boiled beans. You need to boil it in salted water.
• 2 eggs. Cut into cubes.
• 60 grams of boiled chicken fillet. Cut into pieces or disassemble into fibers.
• 50 grams of natural yogurt
• 1 tablespoon Dijon mustard
• salt and pepper

First, let's make the sauce. To do this, combine yogurt with mustard and spices. Then we combine all the ingredients and season with our sauce.

With tomatoes and garlic

Delicious vegetarian food that can be used for a full dinner or breakfast, consumed during fasting or a protein diet.

Required:

• frozen beans – 450 g;
• tomatoes - 3 pcs.;
• onion - 1 pc.;
• carrot - 1 pc.;
• garlic - a couple of cloves;
• tomato paste -40-60 g;
• oil for frying;
• salt, ground pepper to your taste.

How to cook.

• Lightly defrost the beans, cut them into several pieces and boil for 7 minutes in salted water.
• Wash the vegetables. Cut the tomatoes into slices, the onion into small pieces, grate the carrots, and chop the garlic using a garlic press.
• Place onions in a frying pan heated with oil, then carrots. When they are browned, add tomatoes, garlic and tomato paste.
• Season the mixture with salt and pepper and simmer for about 12 minutes.
• Add the boiled beans, stir and cook until done (it will take about 5 minutes).

PP recipe for green beans in a frying pan

Here is another interesting dietary recipe for proper nutrition.

• 300 grams of green beans. No need to pre-boil. If you have frozen, you can pour boiling water over it.
• 300 grams of tomatoes in their own juice. Grind in a blender.
• 1 onion
• Italian herbs
• salt and pepper
• 1 tablespoon olive oil

Fry the onion in a frying pan and add beans to it. Cook over medium heat for about 3 minutes, then add the tomatoes in their own juice and season with spices. Simmer covered until the dish becomes soft.

Interesting! How to introduce more fiber into your diet? Everything is very simple. For breakfast, give preference to whole grain cereal porridge. Also be sure to add fruit. For snacks, also eat fruit; if you drink yogurt, you can blend it with an apple and get an extra portion of fiber. Be sure to add more vegetables to your lunch soup. Potatoes can be removed altogether, replacing them with green beans or broccoli. For dinner, cook fish or meat, be sure to add grilled vegetables. These simple tips will help you introduce more vegetables and fruits into your diet and improve your digestion.

Green beans with chicken - recipe

Do you want to cook a delicious lunch? Then you will definitely like this dietary recipe. We will cook without oil, so the dish will be truly low-calorie. Let's take the following components:

• 100 grams of chicken fillet. This serving contains only 103 calories, so chicken breast is great for your diet. Cut into cubes.
• 200 grams green beans
• 1 egg. Beat with a whisk.
• Spices to taste. Curry and paprika work well.

Place chicken and beans in a frying pan, add spices and add a little water. Simmer for about 20 minutes over low heat until the liquid has almost evaporated. Then pour in the egg mixture and stir quickly. A great protein and fiber dinner is ready!

Green beans for dinner with proper nutrition

You can make a very low calorie recipe for dinner. This option is good to resort to when you only have a small amount of calories left for dinner that you can eat.

• 150 grams of boiled green beans. Don't forget to boil in salted water.
• 3 squirrels. There are only 44 calories per 100 grams of protein, so this option is ideal if you need a filling meal without bulking up on calories.
• spices to taste. Here you don’t have to restrain yourself, add your favorite spices and herbs. This omelet with rosemary turns out well.

Place the beans in a non-stick frying pan and fill with whipped egg whites and spices. Cover with a lid and cook over low heat for 5 minutes.

With fried onions and mushrooms

A dish rich in vitamins will make the menu more varied, perfect for vegetarians and those wanting to lose weight.

Required:

• frozen beans - about 400 g;
• champignons (or other mushrooms)—250 g;
• onion - 2 pcs.;
• butter -40 g;
• soy sauce—6 teaspoons;
• a little salt, ground pepper and nutmeg;
• parsley (dill) for decoration.

Preparation.

• The beans are cut into several pieces and boiled in salted water for 6-7 minutes (do not defrost first).
• Wash the mushrooms, chop them coarsely and boil for about 20 minutes.
• Onions cut into thin half rings are fried in oil until transparent.
• First add mushrooms to the pan, and after 10-15 minutes beans, nutmeg and soy sauce.
• Fry all ingredients for another 5 minutes, adding salt and pepper to your taste.
• Before serving, decorate with chopped herbs.

PP casserole with green beans

Don't know what dietary food to prepare for work? We offer an excellent pp recipe with turkey and green beans. Minimum calories and maximum benefits.

• 250 grams of boiled turkey. Boil it first in salted water and separate it into fibers.
• 300 grams of green beans. You also need to pre-boil it a little for 5 minutes.
• 3 eggs
• 4 tablespoons natural yogurt
• spices to your taste
• 30 grams of low-fat cheese. Grate it.

Beat eggs with yogurt, add spices. Place the beans and meat on the bottom of the mold and fill with the egg mixture. Place in the oven for 30 minutes, temperature 180 degrees. 5 minutes before ready, sprinkle with cheese.

Did you know that foods containing fiber promote the production of a hormone that suppresses hunger, which explains the long feeling of fullness after eating fiber.

PP beef liver - 13 dietary recipes

Recent research shows that a high-fiber diet helps fight obesity and diabetes, and also helps lower blood cholesterol.

PP green beans with mushrooms and broccoli

If you want a light vegetable dish for lunch or dinner, then it is best to prepare stewed green beans. To make the dish tender and tasty, take the following ingredients:

• 250 grams green beans
• 250 grams of broccoli. Wash thoroughly and separate into small inflorescences.
• 200 grams of champignons. This way we will add protein to our dish. In addition, mushrooms perfectly satisfy hunger, so this ingredient should be included in your menu as often as possible. Wash and chop the mushrooms.
• 1 spoon of vegetable oil
• spices to taste
• 2 tablespoons natural yogurt or low-fat sour cream

Take a deep frying pan and fry the mushrooms; when they release their juice, you can add beans and simmer in the juice until it evaporates. Add natural yoghurt and spices. Simmer for a couple of minutes over low heat with the lid closed. Then add the broccoli and, if necessary, add a little water. Close the lid and cook for another 10-15 minutes.

Green beans with garlic dressing

The recipe is simple and quick. The side dish will accompany meatballs, stewed lamb or beef tongue. It is preferable to white rice or spaghetti. There are no secret ingredients here:

• frozen pack,
• medium onion (preferably red),
• small carrot,
• tomato – 2 pcs.

How to prepare a delicious side dish of green beans - recipe:

• Sauté the onion in a small amount of vegetable fat.
• Add grated carrots. Keep on fire, stirring, for 2 minutes.
• Carefully peel and dice the tomatoes.
• Add salt to release the juice.
• After 5-10 minutes, send the pods to them.
• Cover with a lid and continue to simmer until soft.

Spices - optional. I have a dried “everything” mixture in my kitchen. It contains bell pepper, celery, and garlic. A pinch of paprika or turmeric won't hurt.

Before removing from heat, add crushed garlic clove and 2 tbsp. l. rich sour cream, sprinkle with chopped herbs. Stir thoroughly and heat for 30 seconds.

PP recipe for green beans with egg

A delicious dish can be prepared from beans and eggs. This option is somewhat reminiscent of scramble! Let's take the following products:

• 300 grams of beans. If it is a frozen product, then you need to defrost it in advance.
• 2 eggs. Mix with spices.
• 10 grams butter
• salt and pepper
• 75 ml boiling water

Pour beans into a saucepan and fill with water. Simmer over low heat until the water almost evaporates. Then throw in a piece of butter, wait until it dissolves, and cook the beans in the oil for a couple more minutes. Pour in the mixture and stir like a scramble. Once the egg is ready, you can remove it from the heat.

Pickled green beans

Surprisingly, these miracle beans are also great for pickling. At any time you can enjoy delicious pickled beans, which can give a head start even to your favorite pickled cucumbers and tomatoes. And everything is prepared very simply. The main secret is preparing the marinade! For this you need the following ingredients:

• 500 ml water
• 100 grams of sugar
• ⅓ tablespoon salt
• 50 ml vinegar

This amount of marinade is enough for about 2 0.5 liter jars.

We will also prepare 500 grams of green beans and water in which we will boil them. Place the beans in boiling water and cook for 5-7 minutes. Place in a colander and then place in jars (don’t forget to cover them with pre-boiled lids).

Let's make the marinade! Boil water and add salt and sugar to it. Wait until completely dissolved, only then add vinegar. Bring to a boil again and remove from heat.

Fill the jars with marinade and seal.

How to cook as a side dish?

This frozen vegetable is a real find when you don’t have time to cook for a long time.

In 20 minutes you can make beans for a side dish. The dish goes well with the taste of meat, fish or poultry.

Preparation.

• Frozen beans are cut into 3-4 parts and the tails are removed. It is thrown into salted boiling water for a maximum of 4 minutes. The product is removed from boiling water and placed in cold water.
• Garlic and onion are peeled, washed and chopped.
• Place onions in a frying pan with hot vegetable oil.
• When it is slightly fried, add beans, add salt to taste and simmer the resulting mixture under the lid for about 3 minutes.
• Throw garlic and ground pepper, if desired, into the resulting dish, mix and remove from heat. Let sit covered for 5 minutes before serving.

With tuna

How to prepare a dietary dish with tuna and green beans? Make a salad. This version of the salad can even be safely served at the holiday table, and we assure you that not all guests will guess that the dish is dietary!

Let's take the following components:

• 1 bunch of green salad. Wash the leaves thoroughly and cut into large pieces.
• 150 grams of beans. First you need to boil it in salted water for about 7 minutes.
• 2 eggs. Boil and cut each into 4 parts; you can use quail eggs.
• 2 tomatoes. Cut into cubes.
• 1 can of tuna in its own juice. Be careful when choosing such a product and do not confuse it with tuna in vegetable oil. The difference in calories is big. Tuna in its own juice contains only 91 calories and is ideal for pp.
• lemon juice
• salt and pepper to taste

Combine beans, lettuce and tomatoes. Salt and pepper. Place pieces of tuna in its own juice and eggs on top. Sprinkle with lemon juice. Our pp salad is ready.

Delicious salad with chicken breast

I offer you a simple recipe for a warm salad with green beans and chicken breast. It is quite simple to prepare. And it turns out very tasty and healthy. Ideal for a healthy, nutritious lunch.

I highly recommend this meat and vegetable salad. Everyone likes him. I have ingredients for a large family. If this is too much for you, then take half as much food.

Compound:

• Chicken breast - 1 pc. large
• Bell pepper - 2 pcs. preferably different colors
• Green beans - 400 gr.
• Onions - 1-2 pcs.
• Garlic - 2-3 cloves
• Soy sauce - optional
• Salt, ground pepper - to taste
• Vegetable oil - 2-3 tbsp. spoons

How to cook:

1. Chicken fillet must be fresh or completely defrosted. We wash it and dry it with paper towels. Cut into medium pieces. There is no need to get too shallow here. It is enough to cut half of the breast (one fillet) crosswise into 3-4 parts.

2. Prepare the bell pepper. Cut out the tail along with the seeds. Wash the vegetable inside and out. Cut it into 4 parts and cut each quarter into strips.

For a variety of taste and color, it is better to use peppers of different colors.

3. Peel the onion and cut it into 4 parts. Now we chop each one into thin strips.

4. Pour clean water into the pan and bring it to a boil. Add the beans here and after boiling again, boil for 2 minutes.

5. Heat a little vegetable oil in a frying pan. Place chicken pieces here. Stir until the meat turns pale. Then add salt and pepper. If desired, you can add your favorite spices. All I need is just ground pepper.

6. Cook at medium power until all the water has evaporated. The readiness of the meat can be determined by breaking one piece. If there are no pink areas left inside, you're done!

7. Add a little vegetable oil to another frying pan. Sauté the onion until light golden brown. Next, add the sweet pepper and stirring, cook until soft. If you like the Al Dente effect, leave them slightly crispy. Also lightly salt and pepper.

8. Combine meat, onions with peppers and beans in one frying pan. Add garlic here and pour in a little soy sauce. Stir and turn on the heat again. Let it simmer for just a couple of minutes. Just so that the ingredients “make friends” with each other, and the garlic releases the maximum of its aroma.

This salad is served warm. Therefore, after removing it from the stove, you need to transfer it to a bowl and let it cool. But, if there is still time before lunch, it is better to let it cool in a frying pan, covered. This is simply delicious!

How to replace green beans in a healthy diet

If for some reason you want to replace green beans in your recipes, then the best way to do this is with the following products:

• asparagus. Ideal option for pp. There are only 20 calories per 100 grams of this product! Asparagus can be added to salads, cooked with it in omelettes and added to various dishes.
• green peas. Another good option for replacing beans. 100 grams of this product contains 55 calories per 100 grams.
• broccoli. Broccoli can also replace green beans. Broccoli contains about 25 calories per 100 grams.

As you can see, green bean recipes are very simple and contain very few calories! Be sure to try these diet recipes that will help you lose those extra pounds!

Sources:

1. The American Society for Nutrition, Added Fiber: The Answer to Our Weight Problems?, by *ASN Member Contributor, September 24, 2012
2. The British Dietetic Association, Fiber, September 04, 2019