Fresh green beans are a summer treasure

Fresh green beans are a true treasure of summer.

They are in season now, providing the opportunity to eat them raw in hand. Just pick them, give them a quick wash and munch on them.

But, of course, they are also delicious when cooked — whether boiled, steamed or grilled.

Green beans are often used in stir fries, stews, salads and curries — and, of course, the traditional green bean casserole. Update this dish by using fresh green beans, a homemade creamy mushroom soup and the familiar fried onion topping.

Green beans are widely used as a side dish, on their own or mixed with other vegetables and can be enhanced with everything from herbs to citrus juices and zest.

Green beans, also called snap beans or French beans, mix well with cheese, nuts, mushroom, seafood, meat and many other foods.

They are low in calories and are a very good source of vitamins, minerals and plant-derived micronutrients.

They are a rich source of dietary fiber and vitamin A, as well as flavonoids such as lutein, zea-xanthin and beta-carotene.

Snap beans are a good source of folates. vitamin B6, thiamin (vitamin B-1), and vitamin C and minerals like iron, calcium, magnesium, manganese and potassium, which are essential for body metabolism.

When selecting beans, avoid those that are limp or overly mature with tough skin. Select tender, long, firm but flexible beans that make a snap when broken. Make sure they are bright green.

Store them in a perforated plastic bag kept inside the refrigerator at high relative humidity. Green beans keep well for as long as a week.

If you prefer to freeze them so you can enjoy green beans for months, blanch them in boiling water for several minutes, then plunge them into ice water. Place beans in a resealable plastic freezer bag and freeze for eight to 10 months.

Wash raw beans in cold water and, just before using, remove the strings and trim the ends.

Following are a few green bean recipes from www.allrecipes.com.

 

Grilled Sausage With Potatoes and Green Beans

3/4 pound fresh green beans, trimmed and halved

1/2 pound red potatoes, quartered

1 large onion, sliced

1 pound smoked sausage, cut into 1-inch pieces

1 teaspoon salt

1 teaspoon ground black pepper

1 teaspoon vegetable oil

1 teaspoon butter

1/3 cup water

Place green beans, red potatoes, onion and sausage on a large sheet of foil. Season with salt and pepper, sprinkle with oil and top with butter. Tightly seal foil around the ingredients, leaving only a small opening. Pour water into the opening and seal.

Place foil packet on a grill heated to high. Cook 20 to 30 minutes, turning once, until sausage is browned and vegetables are tender.

 

 

 

Spicy Chicken and Green Bean Stir Fry

2 tablespoons chili oil

3 tablespoons soy sauce

1/4 teaspoon red pepper flakes, optional

1/4 teaspoon freshly ground white pepper

2 pounds skinless, boneless chicken thighs, cut into bite-sized pieces

1 tablespoon mirin (Japanese sweet wine)

1/2 teaspoon granulated garlic

1/2 teaspoon ground ginger

Salt

2 tablespoons cooking oil

1/2 cup sliced shallot

1 pound fresh green beans, trimmed

1 teaspoon chicken base

1/2 cup water

1 tablespoon cornstarch

1 teaspoon sesame seeds

Stir together one tablespoon chili oil, two tablespoon soy sauce, red pepper flakes and white pepper in a bowl. Add chicken pieces and mix with marinade. Set aside.

Combine remaining chili oil and soy sauce, mirin, garlic, ginger and salt in a small bowl. Set aside.

Heat one tablespoon cooking oil in a large nonstick skillet or wok over medium-high heat. Add seasoned chicken pieces and sliced shallots and cook about eight minutes, stirring frequently, until the chicken is no longer pink in the center and the liquid has started to evaporate. Transfer to a bowl and keep warm.

Heat remaining cooking oil in the same skillet over medium-high heat. Add green beans and cook about one minute, stirring frequently, until beans turn bright green. Add sauce and stir to coat beans.

Return cooked chicken and shallots to the skillet and stir for about three minutes.

Stir together chicken base and water in a small bowl, then stir in cornstarch to make a slurry. Drizzle slurry into the skillet, stirring quickly. Continue stirring and cooking until pan sauce is slightly thickened. Serve garnished with sesame seeds.

 

Marilyn’s Green Beans Italiano

1-1/2 pounds fresh green beans, trimmed and cut into 1-inch pieces

3/4 cup butter

1/2 cup Italian-seasoned bread crumbs

1/4 cup grated Parmesan cheese

Salt

Pepper

1-1/2 teaspoons chopped fresh parsley

Place green beans in a saucepan with a lid and pour enough water over the beans to cover. Bring to a boil, then reduce heat to low and cover. Simmer 10 minutes, until beans are tender but still crisp. Drain. Spread beans onto paper towels to dry.

Melt butter in a large skillet over medium-low heat, then stir in the bread crumbs and Parmesan cheese. Reduce heat to low, add beans and cook three minutes, stirring, until beans are heated through and the crumbs begin to brown. Season with salt and pepper. Sprinkle parsley over the mixture and serve.

 

 

Marinated Green Beans With Olives, Tomatoes and Feta

2 pounds fresh green beans, trimmed

1/4 cup olive oil

2 cloves garlic, minced

1 cup kalamata olives, pitted and sliced

2 tomatoes, seeded and chopped

2 tablespoons red wine vinegar

1 tablespoon chopped fresh oregano

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1 8-ounce package crumbled feta

1 bunch fresh oregano sprigs

Bring a large pot of salted water to a boil over medium heat. Add green beans and cook eight to 10 minutes, until slightly tender but still crisp. Immediately drain beans and plunge into ice water. Drain beans and place in a shallow serving dish.

Heat olive oil in a skillet over medium heat. Cook garlic in oil about 30 seconds, then remove from heat and stir in olives, tomatoes, vinegar, oregano, salt and pepper.

Pour mixture over green beans and toss together until beans are evenly coated. Sprinkle feta cheese on top and garnish with oregano sprigs. Chill at least three hours before serving.

 

 

Crisp Pickled Green Beans

2-1/2 cups distilled white vinegar

2 cups water

1/4 cup salt

1 clove garlic, peeled

2-1/2 pounds fresh green beans

6 large sprigs dill

3/4 teaspoon red pepper flakes, optional

Inspect six 1/2-pint jars for cracks and rings for rust, discarding any defective ones. Immerse in simmering water. Wash new, unused lids and rings in warm soapy water.

Stir vinegar, water and salt in a large saucepan. Add garlic and bring to a rolling boil over high heat.

Trim green beans to 1/4-inch shorter than the jars.

Remove jars from simmering water. Place one sprig dill and 1/8 teaspoon red pepper flakes in each jar. Pack in green beans standing on end. Ladle boiling brine minus the garlic into the jars, filling to within 1/4-inch of the tops. Seal jars with lids and rings.

Place a rack in the bottom of a large stockpot and fill halfway with water. Bring to a boil, then lower jars two inches apart into the boiling water using a holder. Pour in more boiling water to cover jars by at least one inch. Bring to a simmer (do not boil), cover and process 10 minutes.

Remove jars and cool eight to 12 hours, to room temperature. Test jars for a good seal by pressing on the center of the lid — it should not move.

Let green beans ferment two to three weeks in a cool, dark space before eating.

 

 

Chinese Green Bean Stir-Fry

1 cup vegetable oil

13 pounds fresh green beans, trimmed

5 tablespoons minced garlic

5 tablespoons minced fresh ginger root

2 tablespoons kosher salt

1 tablespoon coarsely ground black pepper

2 8-ounce bottles black bean sauce

In a large wok, heat oil over medium-high heat. Stir in green beans and cook one to two minutes, stirring frequently. Stir in garlic and ginger and cook three to four minutes, stirring frequently. Season with salt and pepper, and then stir in black bean sauce. Continue cooking until green beans are tender.

Makes 10 servings.

 

 

Green Bean Bundles

10 slices bacon

1 pound fresh green beans

1 cube beef bouillon

4 tablespoons Worcestershire sauce

2 teaspoons soy sauce

2 tablespoons butter

2 tablespoons brown sugar

1/2 teaspoon garlic powder

Place bacon in a large, deep skillet. Cook over medium-high heat until partially cooked. Drain, cut each piece in half and set aside.

Bring a large pot of water to a boil. Place green beans on a rack or steamer basket over boiling water, cover and steam a few minutes until the green beans are done. Set beans aside.

Reserve about two cups of the water and dissolve the bouillon cube in it.

Take four or five green beans and wrap them with a piece of bacon. Secure with a toothpick if necessary. Place the bundles in a shallow baking dish.

In a saucepan over medium heat, combine reserved stock with Worcestershire sauce, soy sauce, butter, brown sugar and garlic powder. Stir until the sugar is dissolved.

Pour sauce over the bundles and bake in a 350-degree oven for 20 minutes, until the bacon is done.

 

 

Roasted Green Beans

2 pounds fresh green beans, trimmed

1 tablespoon olive oil

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

Rinse green beans and pat dry with paper towels. Spread onto a rimmed baking sheet, then drizzle with olive oil and season with salt and pepper. Use your hands to toss the beans until evenly coated with oil.

Roast in s 400-degree oven  for 15 to 25 minutes, until beans are crisp-tender, look slightly shriveled and start to show golden caramelized spots.

 

 

Buttery Garlic Green Beans

1 pound fresh green beans, trimmed and snapped in half

3 tablespoons butter

3 cloves garlic, minced

1/8 teaspoon lemon-pepper seasoning

Salt

Place green beans into a large skillet and cover with water, then bring to a boil. Reduce heat to medium-low and simmer three to five minutes, until beans just start to soften. Drain and return to the skillet. Add butter and stir one to two minutes, until melted. Add garlic and cook one to two minutes, until tender and fragrant.

Season with lemon-pepper seasoning and salt before serving.