We often hear on the news how important it is to have a balanced diet, one that includes fruits and vegetables. We need the nutrients that fruits and vegetables provide, to help lower the risk of various diseases, but in spite of all the educational information coming out in journals, magazines and on the internet, most people don’t eat enough to meet the daily recommendations.
I often wonder what the reason could be. People didn’t grow up with it, don’t have the taste for it, think it’s too much work? Well here is one simple vegetable dish to complement any meal. It requires only a few ingredients and will be ready in 15-20 minutes.
Normally I use string beans found at Asian markets, but you can use fresh or frozen string beans from your grocery store as well.
1 lb string beans, rinsed or thawed
1-2 cloves garlic, crushed
1 bouillon cube or salt
1 tbsp oil
Cut the Asian string beans in 3-4 inches or leave the regular string beans uncut.
Heat the oil, then add garlic, bouillon and black pepper. Before the garlic turns brown, quickly add and stir-fry the beans. Cover the pan and let the beans cook for about 3 minutes. Turn them over, cover and cook for another 3 minutes. Remove the lid to avoid overcooking, and let simmer for another few minutes. Add more pepper or salt to taste. Done!
- Remember that the cooking time will vary for fresh and frozen beans. Fresh may take a little bit longer, unless the frozen beans were not thawed (completely).
- Blanching fresh beans will also reduce the cooking time.
- The shorter the cooking time, the more nutrients will be retained.
- Follow this link for more information about eating fruits and vegetables: http://www.fruitsandveggiesmatter.gov