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Bean Recipes From EatingWell Magazine



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Quick Chile Dilly Beans

From EatingWell:  July/August 2009

Ingredients

  • 1 pound green beans, trimmed
  • 3 cups water
  • 2 cups distilled white vinegar
  • 2 tablespoons salt
  • 1 tablespoon pickling spice
  • 1 teaspoon whole black peppercorns
  • 1/2 teaspoon dried dill seed, or 4 fresh dill seed heads
  • 2 shallots, peeled and sliced, leaving root end intact
  • 1-2 small fresh red chile peppers, quartered lengthwise
  • 2 cloves garlic, peeled and sliced lengthwise

Preparation

  1. Bring a large pot of water to a boil. Place a large bowl of ice water next to the stove. Cook green beans until tender-crisp, 3 to 4 minutes. Use a slotted spoon to transfer the beans to the ice water to cool. Drain.
  2. Meanwhile, combine 3 cups water, vinegar, salt, pickling spice and peppercorns in a medium saucepan. Bring to a boil and stir until the salt is dissolved. Let boil for 5 minutes. Remove from the heat and let stand for 10 minutes to cool slightly.
  3. Place dill seed (or dill seed heads), shallots, chiles and garlic in a 2-quart canning jar (or similar-size tempered glass or heatproof plastic container with a lid). Place the beans in the container. Carefully pour the hot vinegar solution through a sieve into the container. Make sure all the beans are submerged in the liquid. Cool to room temperature. Cover and refrigerate for 1 day to marinate the beans.

Tips & Notes

  • Make Ahead Tip: Refrigerate for up to 1 month. | Equipment: 2-quart canning jar or similar-size tempered glass or heatproof plastic container

Nutrition

Per 1/2-cup serving: 16 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 156 mg sodium; 65 mg potassium.

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Green Beans with Creamy Garlic Dressing

From EatingWell:  May/June 2009

Ingredients

  • 1 pound green beans, trimmed and cut diagonally into 1-inch pieces
  • 1 small clove garlic, minced, or 1/2 teaspoon garlic powder
  • 1/2 teaspoon kosher salt
  • 1/2 cup nonfat plain yogurt
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped fresh parsley, (optional)
  • Freshly ground pepper, to taste

Preparation

  1. Place a medium bowl of ice water near the stove. Bring an inch of water to a boil in a large saucepan fitted with a steamer basket. Add green beans, cover and cook until tender, 6 to 8 minutes. Transfer the beans to the ice water to cool. Remove from the ice water with a slotted spoon and let drain on a kitchen towel; blot dry with another towel.
  2. If using fresh garlic, mash with salt using the back of a spoon until a paste forms. Whisk the garlic paste (or garlic powder and salt) with yogurt, oil, parsley (if using) and pepper in a large bowl. Add the green beans and toss to coat. Serve cold.

Nutrition

Per serving: 84 calories; 4 g fat (1 g sat, 3 g mono); 1 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 3 g protein; 4 g fiber; 158 mg sodium; 165 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).

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Summer Vegetable Crêpes

From EatingWell:  July/August 2008

Ingredients

  • 1/3 cup reduced-fat sour cream
  • 1/2 cup chopped fresh chives, divided, plus more for garnish
  • 3 tablespoons low-fat milk
  • 2 teaspoons lemon juice
  • 3/4 teaspoon salt, divided
  • 1 tablespoon extra-virgin olive oil
  • 2 cups chopped zucchini
  • 1 1/4 cups chopped green beans
  • 1 cup fresh corn kernels, (from 1 large ear; see Tip)
  • 1 cup part-skim ricotta cheese
  • 1/2 cup shredded Monterey Jack cheese
  • 1/4 teaspoon freshly ground pepper
  • 4 9-inch “ready-to-use” crêpes, (see Tip)

Preparation

  1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.
  2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.
  3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Tips & Notes

  • Tips: To remove kernels, stand a cob on its stem end in a bowl and slice them off with a sharp, thin-bladed knife.
  • “Ready-to-use” crèpes are fast and convenient. Look for them in the produce section of the market or near refrigerated tortillas.

Nutrition

Per serving: 302 calories; 17 g fat (8 g sat, 6 g mono); 46 mg cholesterol; 25 g carbohydrates; 15 g protein; 3 g fiber; 687 mg sodium; 485 mg potassium.

Nutrition Bonus: Calcium & Vitamin C (35% daily value), Vitamin A (20% dv).


Lamb Chops with Lebanese Green Beans

From EatingWell:  July/August 2008

Ingredients

  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
  • 1 medium yellow onion, chopped
  • 2 tablespoons chopped fresh mint, or 2 teaspoons dried, divided
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon salt, divided
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 3 cups diced tomatoes, (4-5 medium)
  • 1/3 cup water
  • 12 ounces green beans, trimmed
  • 8 lamb loin chops, trimmed (1 1/2-1 3/4 pounds total)

Preparation

  1. Preheat oven to 400°F.
  2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring occasionally, until tender and light brown, about 5 minutes. Add 1 tablespoon fresh mint (or 1 teaspoon dried), cinnamon, 1/2 teaspoon salt and pepper to taste; cook, stirring, until fragrant, about 30 seconds. Add tomatoes and water and increase heat to high. Cook, stirring occasionally, until the tomatoes begin to break down, 2 to 3 minutes. Stir in green beans. Reduce heat to medium, cover and cook, stirring occasionally, until the green beans are tender, about 12 minutes.
  3. Meanwhile, sprinkle both sides of lamb chops with the remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Heat the remaining 1 teaspoon oil in a large ovenproof skillet over medium-high heat. Add the lamb chops and cook until browned on one side, about 2 minutes. Turn them over and transfer the pan to the oven. Roast until an instant-read thermometer inserted horizontally into a chop registers 140°F for medium-rare, 6 to 10 minutes, depending on thickness.
  4. Stir the remaining mint into the green bean mixture. Serve the lamb chops with the green beans.

Nutrition

Per serving: 327 calories; 15 g fat (4 g sat, 8 g mono); 96 mg cholesterol; 15 g carbohydrates; 33 g protein; 5 g fiber; 676 mg sodium; 875 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value), Vitamin A (35% dv), Potassium (25% dv), Folate & Iron (20% dv).

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Orange-Scented Green Beans with Toasted Almonds

From EatingWell:  November/December 2007

Ingredients

  • 1 pound green beans, trimmed
  • 1 teaspoon extra-virgin olive oil
  • 1/2 teaspoon freshly grated orange zest
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1/4 cup sliced almonds, toasted (see Tip)

Preparation

  1. Place a steamer basket in a large saucepan, add 1 inch of water and bring to a boil. Put green beans in the basket and steam until tender, about 6 minutes. Toss the green beans in a large bowl with oil, orange zest, salt, pepper and almonds.

Tips & Notes

  • Tip: To toast sliced almonds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 84 calories; 4 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 10 g carbohydrates; 0 g added sugars; 3 g protein; 4 g fiber; 147 mg sodium; 206 mg potassium.

Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (15% dv)

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