Al Dente Green Beans in Soy Garlic Sauce is a delicious and flavorful dish that combines tender green beans with a savory soy garlic sauce. Here’s everything you need to know about it:
What is it?
Al Dente Green Beans in Soy Garlic Sauce is a dish that features green beans cooked to perfection (“al dente” means they are cooked until they are still slightly firm when bitten) and tossed in a sauce made from soy sauce and garlic. It’s a popular side dish in many Asian cuisines, known for its simple yet satisfying flavors.
History:
The exact origin of this dish is difficult to pinpoint, but it draws inspiration from various Asian cuisines, particularly Chinese and Japanese. Soy sauce and garlic are staple ingredients in many Asian culinary traditions, making this combination a natural and delicious choice.
Components:
The main components of this dish are:
- Green beans: Fresh, crisp green beans are the star of the dish.
- Soy sauce: Provides the salty and savory base for the sauce.
- Garlic: Adds a rich and aromatic flavor to the sauce.
- Optional ingredients: You can customize the dish with additional components like sesame seeds, sesame oil, red pepper flakes for a hint of spice, or even a touch of honey for sweetness.
Steps to Prepare Al Dente Green Beans in Soy Garlic Sauce:
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Prepare the Green Beans:
- Wash and trim the ends of the green beans.
- If the beans are long, you can cut them into bite-sized pieces if desired.
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Blanch the Green Beans:
- Bring a large pot of water to a boil.
- Add the green beans and cook for 2-3 minutes until they are bright green and slightly tender but still crisp.
- Drain the beans and immediately transfer them to a bowl of ice water to stop the cooking process. This helps them maintain their vibrant green color and crisp texture.
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Make the Soy Garlic Sauce:
- In a small saucepan, combine soy sauce and minced garlic.
- Optionally, add other seasonings like sesame oil or red pepper flakes if desired.
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Cook the Sauce:
- Heat the saucepan over low to medium heat.
- Simmer the sauce for a few minutes, allowing the garlic to infuse into the soy sauce.
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Toss and Serve:
- Drain the blanched green beans and pat them dry.
- Pour the soy garlic sauce over the green beans and toss to coat them evenly.
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Garnish (Optional):
- If desired, sprinkle sesame seeds or chopped green onions on top for added flavor and presentation.
Time Needed to Prepare:
The total time to prepare Al Dente Green Beans in Soy Garlic Sauce is approximately 20-25 minutes, including prep and cooking time.
This dish is not only delicious but also quite easy to make, making it a great addition to your repertoire of recipes. Enjoy your meal!
Certainly! Here are the nutrition facts and some health information for Al Dente Green Beans in Soy Garlic Sauce:
Nutrition Facts (Per Serving, approximate):
- Calories: 80-100 kcal
- Carbohydrates: 10-15 grams
- Protein: 2-3 grams
- Fat: 3-5 grams
- Fiber: 2-3 grams
- Sodium: 300-400 mg (depending on soy sauce used)
- Vitamin C: 15-20% of daily recommended intake
- Iron: 5-7% of daily recommended intake
Health Information:
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Low in Calories: This dish is relatively low in calories, making it a healthy choice for those looking to manage their calorie intake.
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Rich in Fiber: Green beans are a good source of dietary fiber, which can aid in digestion and help maintain a feeling of fullness, potentially aiding in weight management.
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Low in Fat: The dish typically contains minimal fat, especially if you use minimal oil when making the sauce.
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Source of Vitamins: Green beans are a good source of vitamin C, which is essential for a healthy immune system and skin. They also provide some vitamin A and K.
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Moderate Sodium: Depending on the amount of soy sauce used, the sodium content can vary. Be mindful of sodium intake, especially if you have high blood pressure or are watching your salt intake.
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Vegetarian and Vegan-Friendly: This dish is typically vegetarian and vegan, making it suitable for various dietary preferences.
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Rich in Antioxidants: Green beans contain antioxidants that can help protect cells from damage caused by free radicals.
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Low Glycemic Index: Green beans have a low glycemic index, which means they have a minimal impact on blood sugar levels, making them a good choice for those with diabetes.
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Heart-Healthy: The low-fat and low-sodium content of this dish can contribute to heart health.
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Easy to Customize: You can make this dish even healthier by adjusting the amount of sauce and salt used, or by adding more vegetables or protein sources like tofu or chicken.
Remember that the specific nutritional content can vary based on the ingredients and preparation methods used, so it’s a good practice to calculate the exact values based on your recipe and portion size if you have specific dietary requirements or restrictions. Enjoy your healthy Al Dente Green Beans in Soy Garlic Sauce!
