Volume 12, Issue 064 - March 29, 2007

Greetings Chef,

Today we will talk about green beans and brussels sprouts. First, the green bean!

Green Beans:

Green beans are also often referred to as string beans, although that little string that gave them their name does not exist on many modern varieties. Green beans are usually about four inches long with tapered ends. They are bright green and crunchy if not overcooked. Like asparagus, they brighten up a plate quite nicely. The French call the small thin tender green beans Haricots verts.

Color on a plate is a good thing, but we just like to use healthy foods as our side dishes. The green bean shines here. Green beans are very low in calories and an excellent source of vitamin C, vitamin A, vitamin K and manganese. They are also a good source of dietary fiber, iron and potassium.

To prepare green beans for cooking, wash them under cold running water and snap off the ends or cut them off with a knife.

Green beans are a critical ingredient in Salad Niçoise, a cold salad of French heritage that combines the beans with tuna and/or anchovies, potatoes and hard boiled eggs. They are also a favorite for Americans, casserole style, on their Thanksgiving menu.

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Green Bean, Bell Pepper and Ginger Stir Fry

Ingredients:

2 tablespoons butter
1 pound green beans, cooked
1 red bell pepper, sliced in strips
1 yellow or orange bell pepper, sliced in strips
1 small red onion, halved and sliced
1 cloves garlic, minced
1 tablespoon gingerroot, minced
sea salt and fresh cracked pepper

Preparation:

Melt butter in a large skillet over medium-low heat. Add cooked green beans, peppers, onion, garlic and gingerroot. Cook slowly, stirring, until peppers are crisp tender, about 8 to 10 minutes. Add salt and pepper to taste.

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Brussels Sprouts:

The origin of this tiny green cabbage like vegetable is the Belgian capital of Brussels, which is why it is spelled with an "s". 

Brussels sprouts grow on long stalks and are usually picked by hand. To prepare them for cooking, the base is trimmed and any loose outer or discolored leaves. They are typically boiled or steamed. They possess a nutty flavor that comes out a bit more when they are sautéed or stir fried.

Brussels sprouts are high in vitamin C and vitamin A, folic acid and dietary fiber, making them a healthy choice for you menu.

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Hazelnut and Bacon Brussels Sprouts
This is one of our favorite recipes, and is a version of one of Dana Carpender's Low-Carb recipes.

Ingredients:

1/2 pound Brussels sprouts
1/4 cup hazelnuts
3 tablespoons butter
2 slices bacon
sea salt and pepper

Preparation:

Trim and clean the sprouts, removing any yellow leaves and slice stem to top about 1/4 inch thick.

Chop nuts in a food processor to a medium texture.

Melt a tablespoon of the butter and sauté the nuts for about 5 minutes to brown and bring out the flavor. Remove the nuts to a clean cool plate and set aside.

Cook 2 pieces of bacon until crisp. Cool, crumble and set aside.

Melt remaining 2 tablespoons of butter and sauté the sliced sprouts over medium heat for 7 to 8 minutes until they brown lightly. Add the nuts and bacon and heat through. Season and Serve.