Healthy Oven-Baked Holiday or Anytime Green Beans

Green beans have wide appeal due to their sweet, nutty, and earthy flavors. Because they’re mild, they’re great vegetables for people who have aversions to stronger flavors like those of broccoli, brussels sprouts, and bell peppers. They’re also easy to cook, making them popular as side dishes at everyday meals and on holiday tables.

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Green beans are naturally low in calories, high in fiber, and a source of potassium and vitamins A, C, and K. There’s no need to hide green beans in a high-calorie casserole with a creamy sauce and fried onions. Instead, everyone can enjoy this healthy version of baked green beans. It’s easy to make, and it keeps green beans in the spotlight, not the shadows.

Tips

• For a plant-based version, omit the turkey bacon. Instead, use ¼ cup of chopped sun-dried tomatoes.
• Try this recipe with other vegetables like chopped cabbage or carrots that have been cut into sticks.
• If you are using frozen green beans, let them defrost and pat them dry with a towel before using them.
• For extra flavor, add ¼ cup of grated parmesan cheese to the bowl when tossing the ingredients together.
• Serve these green beans with baked salmon, chicken, or tofu.
• For a nutritious breakfast, cut the green beans into 1-inch pieces before using them. Add them to a leftover turkey frittata or egg muffin cups. 

Recipe for Healthy Holiday Oven-Baked Green Beans

Makes 4 servings

Ingredients:

• 1 lb of fresh green beans, trimmed and left whole or cut into smaller pieces
• 1 small onion, thinly sliced
• 2 cloves of garlic, peeled and minced
• 1 tablespoon of olive oil
• 1 teaspoon of dried thyme or 1 tablespoon of fresh thyme
• ½ teaspoon of cumin, optional
• Salt and pepper to taste
• 2 slices of turkey bacon, cooked and crumbled
• 1 tablespoon of lemon juice

 Instructions:

1. Preheat the oven to 400°F. Spray a baking sheet with cooking spray or line it with parchment paper.
2. In a large bowl, toss the green beans, red onion slices, garlic, thyme, cumin if using, and salt and pepper. 
3. Spread the beans on the baking sheet and bake for 15-20 minutes, stirring every 5 minutes, until the green beans start to become tender. 
4. Remove from the oven and add the turkey bacon and lemon juice. Toss gently, then serve.

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Nutrition information per serving: 80 calories; 5 grams of fat; 1 gram of saturated fat; 10 mg of cholesterol; 80 mg of sodium; 3 grams of sugar; 2.5 grams of fiber; 3 grams of protein

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