A low GI, gluten free side that has the fresh flavours of orange and mint bursting through the goodness of green beans.
Ingredients
- 1kg green beans, trimmed
- 2 oranges, peeled
- 1/4 cup extra virgin olive oil
- 2 red onions, thinly sliced
- 1 1/2 tablespoons balsamic vinegar
- 1 tablespoon brown sugar
- 1/2 cup fresh mint leaves
- 1/3 cup natural sliced almonds, toasted
Method
- Step 1Bring a large saucepan of salted water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh under cold running water. Drain. Set aside.
- Step 2Segment oranges over a bowl to catch juice, squeezing membranes to remove excess juice.
- Step 3Heat oil in a frying pan over medium-high heat. Add onion. Cook for 5 minutes or until golden. Transfer to a bowl. Add vinegar, sugar and orange juice to pan. Cook, stirring, for 2 minutes or until mixture starts to boil. Remove from heat.
- Step 4Add beans and orange to onion. Season with salt and pepper. Toss to combine. Place on a serving platter. Drizzle with vinegar mixture. Sprinkle with mint and almonds. Serve.
- Heart friendly
- Lower gi
Nutrition
631 kj
Energy
9.5g
Fat Total
1.1g
Saturated Fat
4.9g
Fibre
4.3g
Protein
40mg
Sodium
9.6g
Carbs (total)
All nutrition values are per serve
- Author: Heidi Flett
- Image credit: Craig Wall
- Publication: Super Food Ideas
0