Braised Green Beans & Tomatoes (Phase 1)

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Registered: 04-01-2004
Braised Green Beans & Tomatoes (Phase 1)
Thu, 06-21-2007 - 9:12am
Braised Green Beans & Tomatoes (Phase 1)

When you've enjoyed your fill of summer's ripe, raw tomatoes and crisp-tender veggies, try this Italian-inspired braise, where the vegetables surrender into a succulent (lycopene-rich) stew of flavors.

Makes 2 servings, 3/4 cup each.

Ingredients
3 ripe tomatoes, peeled, seeded, and chopped (see tip)
1/3 pound green beans, trimmed
1 teaspoon extra-virgin olive oil
1 clove garlic, thinly sliced
1 teaspoon fennel seeds, crushed
1/8 teaspoon crushed red pepper
Salt and freshly ground pepper to taste

Instructions
Bring a medium saucepan of water to a boil. Cook green beans in the boiling water until just tender, 3 to 4 minutes. Drain and refresh with cold water.

Heat oil in a medium nonreactive saucepan over medium-low heat. Add garlic and cook, stirring, until fragrant, about 1 minute. Add fennel seeds and crushed red pepper; cook, stirring, for 30 seconds more. Add tomatoes and the green beans. Cover and cook, stirring often, until the tomatoes form a sauce and the beans are soft, about 30 minutes. Season with salt and pepper.

To Peel Tomatoes:
Make a small X in the bottom of each tomato and plunge into boiling water for a few seconds. Remove with a slotted spoon and slip off the skin, beginning at the X.

To Seed Tomatoes:
Place a strainer over a bowl. Cut tomatoes in half horizontally and, holding one section cut-side down, squeeze gently but firmly into the strainer, which will catch the seeds and allow the flavorful juices to drain through (add them to the recipe if you like).

Recipe reprinted with permission of EatingWell, the Magazine of Food & Health

Nutritional Information:
160 calories
9 g total fat (1.5 g sat)
0 mg cholesterol
18 g carbohydrate
3 g protein
6 g fiber
200 mg sodium

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