If you're looking for a healthy and low-calorie side dish, whole green beans (frozen) may be just what you need. With only 30 calories per 3/4 cup (83g) serving, they are a great option for those watching their calorie intake.
But green beans aren't only low in calories, they're also packed with vitamins and minerals. A single serving contains about 10% of the recommended daily intake of vitamin C, 6% of vitamin A, and 4% of your daily iron needs.
In this article, we'll explore the health benefits of whole green beans (frozen), give you some tips on preparing and storing them, suggest pairings, and provide recipes to try out yourself.
Calories in Whole Green Beans (Frozen)
As mentioned earlier, whole green beans (frozen) are a low-calorie food option. A 3/4 cup (83g) serving contains only 30 calories. This makes them a perfect choice for those looking to lose weight or maintain a healthy weight. Additionally, eating foods low in calories can help you feel full for longer, making it easier to stick to your healthy eating plan.
Vitamins and Minerals in Whole Green Beans (Frozen)
In addition to being low in calories, whole green beans (frozen) are also a great source of vitamins and minerals. A single serving contains about 10% of the recommended daily intake of vitamin C, 6% of vitamin A, and 4% of your daily iron needs. Vitamin C is essential for a healthy immune system, while vitamin A is needed for healthy vision and skin. Iron helps transport oxygen throughout your body and is especially important for women who may be at risk for iron-deficiency anemia.
Health Benefits of Whole Green Beans (Frozen)
Eating whole green beans (frozen) has many health benefits. For example, they contain fiber which can help regulate digestion and promote feelings of fullness. They're also low in fat and sodium, making them a suitable option for those with heart disease or hypertension. In addition, green beans contain plant compounds such as flavonoids and carotenoids, which have been linked to a reduced risk of chronic diseases like cancer and cardiovascular disease.
Preparing Whole Green Beans (Frozen)
Preparing whole green beans (frozen) is easy. Simply rinse them under cold water in a colander to remove any ice crystals. You can cook them using a variety of methods, such as steaming, boiling, or roasting. Just be sure not to overcook them, as this will cause them to lose their texture and flavor. To add extra flavor, you can season them with herbs and spices like garlic, rosemary, or lemon juice. You can also toss them with a bit of olive oil and roast them in the oven for a crispy texture.
Storage Tips for Whole Green Beans (Frozen)
To store whole green beans (frozen), simply keep them in their original packaging and store them in the freezer. They can be stored for up to 8 months without losing quality. When you're ready to use them, just remove the desired amount from the package and rinse them under cold water in a colander to remove any ice crystals. Use them immediately, or store them in the refrigerator for up to 3 days.
Pairings with Whole Green Beans (Frozen)
Whole green beans (frozen) are a versatile ingredient that can be paired with a variety of dishes. For example, they can be served as a side dish with roasted chicken or grilled fish. They can also be used in salads, stir-fries, soups, and casseroles. For a more flavorful dish, you can pair them with herbs and spices like garlic, rosemary, or lemon juice. You can also toss them with other vegetables like cherry tomatoes or peppers for a colorful and nutritious salad.
Recipes with Whole Green Beans (Frozen)
Here are a few recipes that use whole green beans (frozen): - Garlic Roasted Green Beans: Toss whole green beans (frozen) with a bit of olive oil and minced garlic. Roast in the oven at 400°F (205°C) for 10-12 minutes or until crispy. - Green Bean Salad with Cherry Tomatoes and Feta: Toss whole green beans (frozen) with cherry tomatoes, crumbled feta cheese, and a vinaigrette dressing for a refreshing and colorful salad.
Different Types of Whole Green Beans
There are several different types of whole green beans you can choose from. Some popular varieties include French green beans, also known as haricot verts, and Italian green beans, which are wider and flatter than regular green beans. You can also find whole green beans (frozen) that have been cut or snapped to different lengths, depending on your preference.
Buying Guide for Whole Green Beans (Frozen)
When buying whole green beans (frozen), look for packages that are free of ice crystals and have a bright green color. Avoid packages that are discolored or have a lot of ice crystals, as this may indicate that they have been stored improperly. It's also a good idea to check the expiration date on the package to ensure that the beans are still fresh.
How to Cook Whole Green Beans (Frozen)
Cooking whole green beans (frozen) is easy, and they can be prepared using a variety of methods. Here's a simple recipe to get you started: - Steamed Green Beans: Place whole green beans (frozen) in a steamer basket and steam for 5-7 minutes, or until tender. - Boiled Green Beans: Bring a pot of salted water to a boil. Add whole green beans (frozen) and cook for 5-7 minutes, or until tender. Drain and serve.
Eating whole green beans (frozen) is a great way to add more nutrients to your diet without adding a lot of calories.
5 Frequently Asked Questions About Frozen Whole Green Beans
1. Are frozen whole green beans as nutritious as fresh ones?
Yes, frozen green beans retain most of their nutritional value because they are blanched and frozen soon after harvest. In fact, some studies suggest that frozen vegetables can have more nutrients than fresh ones that have been stored for a long time.
2. How should I cook frozen whole green beans?
There are several ways to cook frozen whole green beans, such as boiling, steaming, microwaving, or sautéing. To boil green beans, bring a pot of salted water to a boil, add the beans, and cook for 3-5 minutes until tender. To microwave, place the beans in a covered microwavable dish, add some water, and microwave for 3-5 minutes. You can also add other ingredients like garlic, butter, or lemon juice to enhance the flavor.
3. Can I eat frozen whole green beans raw?
No, you should not eat frozen green beans raw because they are not partially cooked like frozen peas or corn. Raw green beans can cause gastrointestinal problems, especially if they are not properly washed or handled. Always cook frozen green beans before consumption.
4. How long do frozen whole green beans last?
Frozen whole green beans can last up to 8 months in the freezer if stored properly in an airtight container or a sealed plastic bag. However, the quality and texture may deteriorate over time, so it's best to consume them within 6 months for optimal freshness.
5. Are frozen whole green beans budget-friendly?
Yes, frozen whole green beans are an affordable and convenient option for those who want to eat healthy on a budget. They are usually cheaper than fresh green beans, especially when they are out of season or not locally grown. Moreover, they save you time and effort in washing, trimming, and preparing the beans yourself.