Zesty Mustard Green Beans with Caramelized Onions for Healthy Weekdays and Holidays

These zesty mustard green beans can be your new go-to side dish for weekdays and holidays. They’re nutrient-dense, but full of flavors, and they’re elegant, but simple to make. Use them to increase vegetable consumption on a daily basis, or serve them at holidays alongside, or instead of, less nutritious green bean casseroles. 

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These light and bright green beans offer fiber and antioxidants. They’re flavored with lemon and mustard for a tangy zest that’s not overwhelming. Blanch the green beans for a firm texture, and add toasted almonds for extra crunch and flavor. Caramelized onions add elegance and a mild sweetness. Try these green beans for a stress-free addition to your healthy table. 

Variations and Serving Suggestions

• For sweetness and a seasonal pop of color, add fresh pomegranate seeds or unsweetened fresh or dried cranberries.
• If using frozen green beans, skip the blanching step. Instead, just thaw the green beans. Cut, whole, or French green beans work well. 
• For an herbal note, toss in 1-2 tablespoons of fresh herbs such as parsley, dill, or mint leaves when you add the toasted almonds.
• For a nut-free variation, use toasted sunflower seeds or pepitas instead of almonds. 
• For a creamier dish, whisk in 2 tablespoons of plain Greek yogurt when you prepare the mustard dressing.
• For omega-3 fats, try chopped walnuts instead of almonds. 
• Serve the green beans with chicken, fish, or holiday fare such as roast turkey.
• For a high-protein, low-carb breakfast, cut leftover mustard green beans into smaller pieces, and add them to egg whites or eggs. 

Zesty Mustard Green Beans with Caramelized Onions for Healthy Weekdays and Holidays

Makes 4 servings

Ingredients: 

• 1 medium brown onion, peeled and cut into thin rings
• (Optional) 1-2 cloves garlic, peeled and sliced
• 1 lb fresh green beans, trimmed whole or cut to 1-inch pieces if desired
• 1 ½ tablespoons of olive oil, divided
• 1 tablespoon of dijon mustard
• 1 tablespoon of fresh lemon juice
• ½ teaspoon of lemon zest
• Salt and pepper to taste
• 1 ounce of toasted, slivered almonds

Directions: 

1. Heat 1 tablespoon of olive oil in a medium skillet or frying pan. Add the onion and garlic, if using. Cook over medium heat, stirring occasionally, until the onion is caramelized. Remove from heat. Place the onions in a small bowl for later. Keep the skillet handy.
2. Prepare a large bowl of ice water for the green beans.
3. Bring a large pot of water to a boil. Add the green beans and cook for 3-5 minutes, or until they are bright green. Remove the green beans from the boiling water and submerge them immediately in the ice water. Drain and pat dry. Set aside.
4. In a small bowl, whisk together ½ tablespoon of olive oil, the mustard, lemon juice, zest, and salt and pepper. If the mixture is too thick to pour, add up to 1 tablespoon of additional lemon juice or water. 
5. Return the skillet to medium heat. Add the green beans and mustard mixture. Toss to coat, and heat. Turn off the heat and toss in the toasted almonds. 
6. To serve, place the green beans on a serving platter or dish. Top with the onions. 

Nutrition information per serving: 141 calories, 9 grams of fat, 1 gram of saturated fat, 120 mg of sodium, 13 grams of carbohydrates, 5 grams of sugar, 5 grams of fiber, 4 grams of protein

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