Healthy Mediterranean Food

French-Style Snow Peas

with Spicy Breadcrumbs and Hazelnuts
4.75
Average: 4.8 (4 votes)
(4 votes)
French-Style Snow Peas

French-Style Snow Peas - A vegetarian side dish with a spicy kick

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Health Score:
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
260
calories
Calories

Healthy, because

Even smarter

Nutritional values

Green beans are rich in protein, fiber, vitamins and minerals. They also stimulate digestion and protect the blood vessels. The topping made from crumbs and hazelnuts provides additional valuable fatty acids and vitamin E.

Eat potatoes with bean vegetables. The tubers contain many complex carbohydrates, as well as plenty of vitamin C and potassium. It is best to cook them in their skin so that no nutrients are washed out into the cooking water.

1 serving contains
(Percentage of daily recommendation)
Calorie260 kcal(12 %)
Protein7 g(7 %)
Fat18 g(16 %)
Carbohydrates16 g(11 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E5 mg(42 %)
Vitamin K18.1 μg(30 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.4 mg(29 %)
Folate63 μg(21 %)
Pantothenic acid1 mg(17 %)
Biotin15.6 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium521 mg(13 %)
Calcium164 mg(16 %)
Magnesium73 mg(24 %)
Iron2.3 mg(15 %)
Iodine8 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids2.2 g
Uric acid105 mg
Cholesterol0 mg
Complete sugar11 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
14 ounces Snow peas (or green beans)
salt
½ lemon
1 small dried chili pepper
2 tablespoons breadcrumbs
2 tablespoons olive oil (plus more for baking dish)
1 ounce Hazelnuts
2 sprigs parsley
1 garlic clove
peppers
How healthy are the main ingredients?
Snow peaolive oilparsleysaltlemongarlic clove
Preparation

Kitchen utensils

1 Pot, 1 Casserole dish, 1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Brush, 1 Citrus juicer

Preparation steps

1.
French-Style Snow Peas preparation step 1

Rinse beans. Cook in a pot of boiling salted water until crisp-tender, about 6 minutes. Drain and rinse immediately with cold water.

2.
French-Style Snow Peas preparation step 2

Meanwhile, squeeze juice from lemon and crumble dried chile. In a bowl, mix together chile, breadcrumbs, olive oil and 2 teaspoons lemon juice.

3.
French-Style Snow Peas preparation step 3

Coarsely chop hazelnuts. Rinse parsley, shake dry, pluck leaves and coarsely chop.

4.
French-Style Snow Peas preparation step 4

Peel and finely chop garlic.

5.
French-Style Snow Peas preparation step 5

Add nuts, parsley and garlic to the breadcrumbs and season with salt and pepper.

6.
French-Style Snow Peas preparation step 6

Lightly oil a casserole dish.

7.
French-Style Snow Peas preparation step 7

Place beans in baking dish and sprinkle evenly with the breadcrumb mixture. Bake on middle rack of preheated oven at 200°C (fan oven 180°C, gas mark 3) (approximately 400°F) until breadcrumbs are browned, about 12 minutes. Serve warm.