Tags

, , , , , , , ,

chicken & stir fry 025

You’ll be surprised at the stats on PF Chang’s Crispy Green Bean appetizer/side, which is today’s healthy remake numero tres. My husband Klint has been known to eat this whole dish as his appetizer until I revealed the numbers to him. Let’s get right to it, here’s the challenge…

PF Chang’s Crispy Green Beans (no sauce): 895 calories, 70g fat, 15g sat fat …. and that serves 3 people.

chicken & stir fry 029

This dish is a great example of what I like to call “healthy-fat” foods. That’s any product or recipe that is not the best option (sometimes the most awful) on a menu or at the grocery store but disguised as a nutritious choice. Other examples can be yogurt, granola and smoothies (some containing as much sugar as a soda) or salads at a restaurant nutritionally worse than a cheeseburger and fries.

chicken & stir fry 028

That leads me to nutrition tip #3: Always read the labels. Whether at the market or out to eat it is a good idea to check the nutrition information if unsure what you are going to put into your body. When going to a restaurant look the menu up online before hand and narrow your options down to 1 or 2 and stick to them. That way you can enjoy the experience without making an impulsive, or uninformed bad for you selection. Here are the remake stats…

My Crispy Asian Green Beans (per serving – serves 4): 60 calories, 2.5g fat, 0g sat fat

chicken & stir fry 030

I served these flavor-filled beans with my sesame pork stir fry (coming soon). You could also make it a meal with my Garlic Chicken & Broccoli Stir Fry
stir fry 032

Cashew Chicken with Brown Rice
cashew chicken 013

or Asian Beef Salad with Sesame Orange Ginger Vinaigrette
thai beef salad 021

All easy options for a weeknight dinner or weekend party with family or friends.

Enjoy with gluten-free options below!

chicken & stir fry 027

CRISPY ASIAN GREEN BEANS
serves 4

• 1 lb FRESH GREEN BEANS, ends trimmed & halved
• 2 tsp OLIVE OIL, EXTRA VIRGIN
• 1 clove GARLIC, minced or grated, (or 1/4 tsp garlic powder)
• 2 tbsp SOY SAUCE, LOWER SODIUM*
• SEA SALT AND PEPPER TO TASTE
• 1/4 tsp CRUSHED RED PEPPER (optional or to taste)

*Gluten-free option: use wheat free Tamari soy sauce.

1. In a large wok pan or skillet, heat 2 tsp oil over medium-high heat. Add prepared green beans and sauté until charred and golden brown, 5-6 minutes tossing occasionally. Cover with a lid or foil to let steam and soften a few minutes, or to desired tenderness.
2. Add garlic, soy sauce, salt and pepper and toss a few times to coat green beans, cooking 1-2 additional minutes. Top with crushed red pepper if desired and serve hot garnished with sesame seeds. Serving size 1/4 of recipe (about 4 oz green beans).

NUTRITION INFO PER SERVING: 60 calories, 2.5g fat, 0mg cholesterol, 9g carb, 4g fiber, 2g sugar, 3g protein

PRINT RECIPE – PDF

Advertisements