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Green Beans, Cranberries and Nuts
This recipe is very tasty, looks festive and would make a great side dish to serve with dinner during the holiday season.
Serving information: makes approximately 2 servings (one serving = 2/3 cup)
Ingredients:
- 1 cup canned, frozen, or fresh green beans - trimmed and cut into 4 inch pieces
- 2 teaspoons canola or olive oil
- 2 tablespoons dried cranberries or 1/2 cup fresh or frozen cranberries
- 2 tablespoons chopped nuts (walnuts, peacans, or almonds recommended)
- 1/2 tablespoon honey
- lemon pepper, dill or seasoning blend of your choice to taste
Equipment:
- Medium saucepan
- Colander
- Measuring spoons
Directions:
1. Drain and rinse canned green beans. If using frozen or fresh, cook until tender crisp and drain
2. Heat oil in saucepan, add dried cranberries and nuts. Cook stirring often.
3. Once cranberries are softened, stir in green beans; cook until beans are heated through.
4. Add honey and stir well. Serve beans hot sprinkled with choice of seasoning(s).
Nutrition Facts:
| Amount per serving | |
| Calories 130 | Calories from Fat 70 |
| Total Fat 8g | 12% |
| Saturated Fat 1g | 5% |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 240mg | 10% |
| Total Carbohydrate 15g | 5% |
| Dietary Fiber 3g | 12% |
| Sugars 11g | |
| Protein 2g | |
| Vitamin A 8% | Vitamin C 8% |
| Calcium 2% | Iron 6% |
*Percent Daily Values are based on a 2,000 calorie diet. your daily values may be higher or lower depending on your calorie needs. |
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Dried cranberries (Craisins) were used in the nutritional analysis. Dried cranberries (and other dried fruits) concentrated the source of sugar - therefore, it is important to follow the recipe accordingly. Dried cranberries contain six times the amount of calories compared to that of fresh (all from carbohydrates by the way). If fresh or frozen cranberries are available, you can double the amount that is called for in the recipe for dried and still significantly reduce the amout of carbohydrate listed on the analysis.
Chopped pecans were used for the nutritional analysis. You can substitute another type of nut without significantly affecting the nutritional content.
Draining and rinsing canned green beans can help reduce sodium somewhat, but a better choice would be no added salt, fresh, or frozen green beans.
Source: Dining with Diabetes - West Virginia University Extension Service, 2003
Pumpkin Fruit Dip
Ingredients:
- 1 can (15 ounce) pumpkin
- 1 cup low-fat ricotta cheese, plain yogurt or low-fat cream cheese
- 2 tablespoons sugar
- 1 1/2 teaspoons cinnamon
- 1/2 teaspoon nutmeg
Directions:
1. In a large bowl, combine pumpkin, ricotta cheese (yogurt or cream cheese), sugar, cinnamon, and nutmeg. Stir until smooth.
2. Refrigerate leftovers within 2 hours.
Notes: serve with apple slices, bananas, or grapes. For smoother texture, use a hand mixer or food processor to mix ingredients.