French-Style Snow Peas
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.
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 18.1 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 521 mg | (13 %) | ||
| Calcium | 164 mg | (16 %) | ||
| Magnesium | 73 mg | (24 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 14 ozs Snow peas (or green beans)
- salt
- ½ lemon
- 1 small dried chili pepper
- 2 Tbsps breadcrumbs
- 2 Tbsps olive oil (plus more for baking dish)
- 1 oz Hazelnuts
- 2 sprigs parsley
- 1 garlic clove
- peppers
Preparation steps
Rinse beans. Cook in a pot of boiling salted water until crisp-tender, about 6 minutes. Drain and rinse immediately with cold water.
Meanwhile, squeeze juice from lemon and crumble dried chile. In a bowl, mix together chile, breadcrumbs, olive oil and 2 teaspoons lemon juice.
Coarsely chop hazelnuts. Rinse parsley, shake dry, pluck leaves and coarsely chop.
Peel and finely chop garlic.
Add nuts, parsley and garlic to the breadcrumbs and season with salt and pepper.
Lightly oil a casserole dish.
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.