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  • Walnut-Shitake Green Beans

    Walnut-Shitake Green Beans

              

    Walnut-Shitake Green Beans

    Serves 4

     

    My Walnut-Shitake Green Bean dish is as elegant as it is nutritious! It’s special enough for a dinner party and will offer your guests 4 grams of protein & 5 grams of fiber plus over 1200 grams of Omega-3 Fatty Acids per exquisite serving!
     

    What You’ll Need:

    A Large Pot With A Cover

    A Saute Pan 10 – 12 Inches

    Measuring Spoons

    A Sharp Kitchen Knife

    A Large Slotted Spoon or Stainless Steel Mesh Strainer

    Wooden Spoons

     

    Ingredients:

    1 1/2 Tblsps Walnut Oil

    1 Tblsp Shallots, Minced (About 1 Small Shallot)

    1 Pound Green Beans, Trimmed

    6 Ounces Shitake Mushrooms, Stems Removed, Sliced

    1/4 Cup Walnuts, Roughly Chopped

    1 Tsp + 1/2 Tsp Sea Salt, Split

    Fresh Ground Pepper To Personal Taste

    1 Tblsp Fresh Chopped Italian Parsley (Known Also As ‘Flat Leaf’ Parsley)

     

    How To Put It Together:

    1) Fill your pot with water & add 1 teaspoon sea salt to the pot. Set the pot on high heat & bring it to a boil. To the boiling water add the green beans. Bring them to a boil & boil them for 4 minutes.

     

    2) In the meantime, on the very next burner, preheat your skillet at medium-high heat. You will know that your pan is ready when you feel heat radiating from pan while holding your hand about 1-inch above the pan surface. now add your walnut oil & swirl it around the pan. Add the Shitake to the pan, sprinkling them evenly across the surface of the pan. Now just let them sit to brown for 3 – 4 minutes before giving them a stir. Add your shallots to the pan & give them a quick stir. Now begin scooping the green beans directly out of the boiling water into your saute pan. Give the green beans a good stir, moving them all around the pan. Now sprinkle in the walnuts & toss them throughout the green beans with your wooden spoons. Lastly add the last 1/2 tsp of sea salt & grindings of black pepper, then finally the fresh parsley. Give the beans one last toss to mix he parsley throughout.

     

    3) Serve & Enjoy!

     

    Nina’s Tasty Tips:

    1) Dill is a yummy option in place of the flat leaf parsley in this recipe.

     

    2) This is a great prep-ahead dinner party dish. You can actually pre-cook the green beans in this recipe to prepare for a dinner party. Just cook them for about three minutes in the boiling salted water. Drain them & plunge them in ice water, letting them sit until cool. Drain them well, getting as much as the water off of them ad you can. Place them in a zip top bag with a piece of paper towel in them until you are ready to use them. This can be done up to 36 hours in advance. Right before serving, saute the Shitake, and follow the recipe from there.

     

    Nutrition:

    141 Calories

    4 grams of Protein

    11 grams of Total Carbohydrates

    3 grams of Sugar

    5 grams of Fiber

    10 grams of Total Fat

    1 grams of Saturated Fat

    0 grams of Trans Fat

    0 mg of Cholesterol

    882 mg of Sodium

    41% RDA Vitamin K

    37% RDA Sodium

    33% RDA Vitamin C

    28% RDA Manganese

    20% RDA Riboflavin

    20% RDA Copper

    18% RDA Vitamin A

    17% RDA Selenium

    14% RDA Folate

    13% RDA Niacin

    13% RDA Potassium

    12% RDA Phosphorus

    11% RDA Magnesium

    11% RDA Thiamin

    • Glycemic load: 4

    • Omega 3 Fatty Acids: 1231

Healthy Eating + Fit Living = Being Well