High-Protein Garlic-Parmesan Green Beans

High-Protein Garlic-Parmesan Green Beans is a tasty side dish. It contains Parmesan cheese, butter, green beans, olive oil, garlic, red flakes, & salt. These are very basic items that you would find in a pantry. It has cheese & butter; utilize dairy-free Parmesan & plant-based butter if you have some dietary restrictions. It takes 15 minutes to prepare, perfect for a quick side dish for some events or gatherings. High-Protein Garlic-Parmesan Green Beans are good for preparing in advance, as they store nicely. Serve this dish with grilled chicken breast, brown rice, roasted carrots, or baked salmon.

STATS:

Servings: 4
Cooking Duration: Ten minutes
Diet: High-Protein
Calories: 115 kcal
Preparation Duration: Five minutes
Total Duration: Fifteen minutes
Course: Side Dish
Serving Size: About 1 cup
Cuisine: American

EQUIPMENT:

Large skillet
Knife
Wooden spatula
Cutting board
Serving dish

INGREDIENTS:

2 tbsp. unsalted butter
1 tbsp. extra-virgin olive oil
One pound green beans (fresh)
¼ tsp. crushed red pepper
2 tbsp. grated Parmesan cheese
¼ tsp. salt
2 tbsp. thin garlic slices

INGREDIENT NOTES:

UNSALTED BUTTER:

Use the butter to add a rich taste and provide a smooth coating on the beans. It should not contain salt, so we add salt according to taste.

GREEN BEANS:

Use the fresh and firm green beans to make a good texture for this side dish. It will provide the crispiness and vibrant color. It also contains vitamins and fiber.

PARMESAN CHEESE:

Use the Parmesan cheese to add a savory and nutty flavor profile to the dish. It will add protein and calcium to it. Grate them fresh for the best taste.

OLIVE OIL:

Olive oil is utilized to prevent butter from burning quickly. It will add the fat content, which is good for the health of the heart.

SALT:

It will increase the taste of this dish and also boost the natural sweet taste.

GARLIC:

Garlic will provide the savory flavor and aroma in this dish. Make the thin slices to add them to the dish.

CRUSHED RED PEPPER:

Crushed red pepper will add a light spice, which will balance the rich taste of cheese & butter. Add the flakes as you like.

INSTRUCTIONS:

First, rinse them, then trim the green beans and remove the stem ends.
Now, warm the butter and oil in large skillet on medium flame till the butter melts.
Then include the garlic slices and pepper flakes, and saute for one minute till it gets aromatic.
Now, include the green beans and mix to combine them with the butter mix.
Cook the dish for 7 to 9 minutes by mixing it till the beans get crisp and soft.
Add the salt and mix it well.
Put the pan on the shelf and add the parmesan cheese and mix till it melts, then serve.

SERVING SUGGESTIONS:

PROTEINS:

Grilled Chicken Breast
Lemon Herb Salmon
Garlic Butter Shrimp
Turkey Meatballs
Baked Tofu
Seared Scallops

GRAIN & STARCHES:

Brown Rice
Quinoa
Wild Rice
Couscous
Farro
Roasted Baby Potatoes

VEGETABLES:

Roasted Carrots
Sautéed Mushrooms
Brussels Sprouts
Cauliflower Mash
Roasted Asparagus
Honey-Glazed Carrots

SALADS:

Arugula Salad
Garden Salad
Spinach Salad
Greek Salad
Cucumber Tomato Salad
Caesar Salad

LOW-CARB OPTIONS:

Zucchini Noodles
Cauliflower Rice
Spaghetti Squash
Roasted Broccoli
Cabbage Steaks
Grilled Eggplant

MAIN DISHES:

Roast Turkey
Prime Rib
Honey-Glazed Ham
Herb-Roasted Chicken
Beef Tenderloin
Stuffed Portobello Mushrooms

VEGETARIAN OPTIONS:

Lentil Loaf
Chickpea Patties
Stuffed Bell Peppers
Black Bean Burgers
Mushroom Risotto
Spinach Frittata

TIPS:

Blanch the beans for an additional two minutes, then saute them to provide a good color in the dish.
Grate the Parmesan cheese fresh to provide a good taste, and it melts nicely as well.
Don’t cook the beans for a long time so they remain crisp.
Include the lemon zest to provide a good taste.
Add more red pepper flakes to make it spicier.

STORAGE INFORMATION:

FRIDGE:

Put the left behind green beans in the container and store them for 4 days.

FREEZER:

Put them in a tight box and freeze them for 2 months.

FAQs:

Would I prepare this dish with the frozen beans?

Yes, defrost them and dry them before cooking to prevent the additional moisture content.

Could we prepare this dish in keto diet?

Yes, you would easily have this dish in the keto diet as it contains all the keto ingredients.

How to make the dish without utilizing dairy items?

Use the olive oil and vegan cheese to make the recipe without utilizing dairy products.

Will I make this dish in advance?

Yes, cook the beans and reheat on a low flame, then serve.

How to enhance the protein in it?

Add roasted almonds, hemp hearts, shrimp, tofu, or grilled chicken to enrich the protein of this dish.

NUTRITIONAL INFORMATION:

Serving Size: 1 cup

Calories: 115 kcal

Protein: 3.5 g

Total Carbs: 6.5 g

Serving: 4

Fiber: 2.8 g

Net Carbs: 3.7 g

Fat: 9.2 g

Sodium: 185 mg

Potassium: 220 mg

Calcium: 85 mg

Iron: 1.1 mg

Vitamin A: 0.03 g