Recipes: Tarragon-Dressed Green Beans

Tarragon-Dressed Green Beans

Serves 4.

The secret to this flavorful side dish is to keep the beans and dressing apart as long as possible. The seasoned rice vinegar can cause the beans to discolor. Waiting until the last minute to combine the two eliminates the problem. Seasoned rice wine vinegar can be found in the Asian section of most supermarkets. From Stephanie Witt Sedgwick.

• 1 tbsp. coarsely chopped tarragon leaves (from about 4 sprigs)

• 1/4 c. coarsely chopped green onions, both white and light green parts

• 1/3 c. seasoned rice wine vinegar

• Salt

• Freshly ground black pepper

• 2 tbsp. mild olive oil

• 1 lb. fresh green beans, trimmed

Directions

In a small mixing bowl, combine the tarragon, green onions, vinegar, and salt and pepper to taste. Whisk in the oil. Set aside.

Bring a large pot of water to a boil over high heat. Add 1 tablespoon of salt and stir to dissolve. Have ready a large bowl of ice water and some layers of paper towels.

Add the beans to the boiling water and cook for no more than 7 minutes, until they are tender. Drain and transfer to the ice water bath. Lay the beans on the paper towels to dry thoroughly.

Dress them right away and serve immediately, or place them in a resealable plastic food storage bag, remove all excess air, and store in the refrigerator for up to 24 hours.

When ready to serve, place the refrigerated beans in a serving bowl, add the dressing and mix to combine. Serve immediately.

Nutrition information per serving:

Calories 120 Fat 7 g Sodium 588 mg

Carbohydrates 14 g Saturated fat 1 g Calcium 49 mg

Protein 2 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 2 vegetable, 1½ fat.

Stir-Fried Chicken, Green Beans and Bell Pepper

Serves 6.

This recipe is great for a summer night when you want to give the grill a rest. The vegetables and chicken can be cut up early in the day and refrigerated. Many markets offer chicken already cut for stir-fry. The secret to keeping the green beans a beautiful, vibrant color is to use only the zest of the lemon to flavor the dish; lemon juice might cause the beans to discolor. Cutting the string beans into 1-inch pieces also helps them cook quickly. From Stephanie Witt Sedgwick.

• 2 to 3 tbsp. mild olive or vegetable oil

• 1 1/2 lb. boneless, skinless chicken breast, cut into strips 1/4 -in. thick and 1-in. long

• Salt

• Freshly ground black pepper

• 1 large red bell pepper, stemmed, cored and cut into very thin strips

• 1 medium onion, thinly sliced

• 1/2 lb. string beans, trimmed and cut into 1-in. pieces

• 2 c. low-sodium chicken broth

• Finely grated zest of 2 large lemons

• 1 tbsp. cornstarch, dissolved in 2 tbsp. cold water

Directions

In a large skillet, wok or sauté pan over medium-high heat, add enough oil to lightly coat the inside.

When the oil is hot, add a portion of the chicken -- enough to fill, but not crowd, the cooking surface. Season with salt and pepper to taste and let the chicken cook for about 3 to 4 minutes, turning it once or twice, until the chicken starts to look opaque. Use a slotted spoon to transfer it to a plate. Repeat until all the chicken is cooked, adding oil as needed. Set the chicken aside.

Add a little oil to the skillet, then add the red bell pepper strips and onion. Stir-fry the vegetables for 3 to 4 minutes, stirring them every minute or so, until they soften. Add the green beans, 1 cup of the chicken broth and salt to taste. Stir to scrape up the brown bits from the bottom of the skillet, then cover and reduce the heat to medium or medium-low, allowing the green beans to steam for 3 to 4 minutes, until they start to become tender.

Add the chicken, the lemon zest and the remaining cup of chicken broth. Stir to combine, then form a well in the middle of the skillet and add the cornstarch mixture. Increase the heat to medium-high and cook about 3 minutes, until the sauce thickens and the chicken and beans are cooked through. Taste and adjust seasoning as needed. Serve hot with rice or couscous.

Nutrition information per serving:

Calories 223 Fat 9 g Sodium 89 mg

Carbohydrates 8 g Saturated fat 2 g Calcium 35 mg

Protein 28 g Cholesterol 68 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 4 very lean meat, 1 fat.

Grilled Lemon-Lime Chicken and Green Bean Salad

Serves 4.

This classic warm salad recipe has been updated with an easier method of making the dressing, plus the addition of a little white wine vinegar and Dijon-style mustard to make that dressing thicker. It can also be prepared a few hours in advance, chilled until dinnertime and served cold. From Stephanie Witt Sedgwick.

• 2 medium lemons

• 2 to 3 medium limes

• 1 tbsp. white wine vinegar

• 1 tsp. Dijon-style mustard

• Pinch sugar

• Pinch salt

• Pinch freshly ground black pepper

• 3/4 c. olive oil

• 1 lb. boneless, skinless chicken breast halves, pounded lightly and cut into 1-in. strips

• 1 lb. green beans, cleaned, trimmed and cut into 2-in. pieces

• 1 small red onion

Directions

Finely grate the zest of 2 lemons and 2 limes; squeeze 3 tablespoons of lemon juice and 3 tablespoons of lime juice. In a blender, combine the lemon and lime zests, lemon and lime juices, vinegar, mustard, sugar, and salt and pepper to taste; mix to combine.

With the motor running, slowly add the oil to form an emulsified marinade/dressing. Pour half into a clean cup and set aside. Pour the remaining mixture into a shallow glass baking dish and add the chicken strips, turning to coat on both sides. Cover and refrigerate for 20 minutes.

Have ready a large bowl of ice water.

While the chicken is marinating, steam the green beans for 3 to 4 minutes, until just tender. Plunge them into the ice water to stop the cooking; set aside.

When ready to cook, prepare the grill. If using a gas grill, heat it to medium. If using a charcoal grill, start the charcoal or wood briquettes; when the briquettes are ready, distribute them evenly under the cooking area for direct heat. Oil the grate.

Remove the chicken from the marinade and discard the marinade. Grill the chicken for 5 to 6 minutes, turning once, until lightly browned on both sides and cooked through. Set aside.

Peel the onion, trim off the ends and cut the onion into 1/2 -inch slices. Brush the slices lightly with some of the reserved marinade/dressing. Grill for several minutes, turning once or twice, until the onions start to soften and begin to brown on both sides.

In a large serving bowl or on a platter, combine the green beans, chicken and onions with the rest of the reserved marinade/dressing and toss to combine. Serve warm.

Nutrition information per serving:

Calories 408 Fat 29 g Sodium 133 mg Saturated fat 5 g

Carbohydrates 10 g Calcium 58 mg

Protein 27 g Cholesterol 68 mg Dietary fiber 4 g

Diabetic exchanges per serving: 2 vegetable, 3 lean meat, 4 fat.