Sicilian Green Beans Low Fat
Bring a taste of Sicily to your table with this vibrant and healthy recipe for Sicilian Green Beans Low Fat. Perfectly blanched green beans are tossed in a robust tomato-based sauce infused with olive oil, garlic, and a hint of crushed red pepper for a touch of heat. Briny kalamata olives, tangy capers, and a splash of red wine vinegar elevate the dish, delivering bold, Mediterranean-style flavors without excess fat. Finished with fresh parsley for a burst of herbal freshness, this low-fat side dish is as nutritious as it is delicious. Ready in just 30 minutes, it’s ideal for busy weeknights or effortless entertaining. Serve warm or at room temperature to complement grilled proteins, hearty pastas, or as part of a light vegetarian spread. Keywords: Sicilian green beans, low fat, healthy side dish, Mediterranean recipe, quick cooking.
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Recipe Information
Ingredients
- 450 grams green beans
- 1 tablespoon olive oil
- 2 small garlic cloves
- 0.25 teaspoon crushed red pepper flakes
- 400 grams diced tomatoes (canned, no salt added)
- 60 grams kalamata olives (pitted and sliced)
- 1 tablespoon capers (rinsed and drained)
- 1 teaspoon red wine vinegar
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (chopped)
Instructions
Wash and trim the green beans by removing the ends. If the beans are long, cut them in half for easier handling.
Bring a large pot of salted water to a boil. Blanch the green beans for 3-4 minutes, or until they are bright green and slightly tender. Drain the beans and immediately transfer them to a bowl of ice water to stop the cooking process. Drain again and set aside.
In a large skillet, heat the olive oil over medium heat. Add the garlic cloves (minced) and crushed red pepper flakes, stirring frequently for about 1 minute, until the garlic is fragrant but not browned.
Add the canned diced tomatoes to the skillet, along with any juices from the can. Stir to combine, then bring the mixture to a simmer. Let it cook for 5-7 minutes, stirring occasionally, until slightly thickened.
Stir in the kalamata olives and capers, and cook for an additional 2 minutes to combine the flavors.
Add the blanched green beans to the skillet, tossing to coat them evenly in the tomato mixture. Cook for 2-3 additional minutes until the beans are heated through.
Remove the skillet from heat, and stir in the red wine vinegar, salt, and black pepper. Taste and adjust seasoning as needed.
Transfer the green beans to a serving dish and garnish with freshly chopped parsley. Serve warm or at room temperature for optimal flavor.
Nutrition Facts
Calories |
489 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 25.9 g | 33% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2478 mg | 108% | |
| Total Carbohydrate | 58.5 g | 21% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 28.4 g | ||
| Protein | 13.6 g | 27% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1896 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
