Your Recipe

GARLIC GREEN BEANS

Zutat  Menge  Kalorien 
Bohnen Grün, roh 453.592g 141kcal
Knoblauch 6g 9kcal
Rapsöl (Rapsöl) 21g 186kcal

Recipe Instructions:

INGREDIENTS

1 lb green beans trimmed (I used French green beans)
2 large garlic cloves minced
1 1/2 tbsp canola oil avoid using olive oil
salt to taste

INSTRUCTIONS
Using a deep skillet or wok, add oil and garlic. You want to use a deep pan for this method of cooking to prevent oil from splattering out. Bring pan to high heat and cook garlic until lightly browned.

Pat dry green beans and then add to oil (water will cause oil to splatter). Stir and cook green beans until they are evenly coated in oil. Season with salt. Cook until beans are tender. If your pan starts to get dry before the beans are finished cooking, add a little water and cover pan with a lid until beans are fully cooked.
Serve beans warm. If you wish to garnish with garlic chips, thinly slice another clove of garlic. Add a little more oil to your pan and bring to medium heat. Add in garlic slices. Turn garlic slices every few seconds in oil until golden and crispy. Remove chips from oil and add to beans.

Nährwertangaben 
Portionsgröße  120 g | ml
Menge pro Portion  84
351
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 5.5g 7%
Gesättigte Fettsäuren  0.4g 2%
Natrium 7.1mg 0%
Gesamte Kohlenhydrate  8.4g 3%
Ballaststoffe  3.1g 11%
Zucker  3.7g
Protein  2.2g 4%
Vitamin D 0mcg 0%
Kalzium 45mg 3%
Eisen  1.2mg 7%
Kalium 245mg 5%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 39.689 mcg 4%
Thiamin [B1] 0.096 mg 8%
Riboflavin [B2] 0.12 mg 9%
Niacin [B3] 0.843 mg 5%
Pantothensäure [B5] 0.264 mg 5%
Vitamin B6 0.178 mg 10%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 37.466 mcg 0%
Vitamin C 14.303 mg 16%
Vitamin D 0 mcg 0%
Vitamin E 1.385 mg 9%
Vitamin K 52.53 mcg 44%
Betain 0.113 mg 0%
Cholin 17.708 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8.4 g 3%
Sugars 3.7 g 7%
Ballaststoffe  3.1 g 11%
Carbohydrate 8.4 g 0%
Netto-Kohlenhydrate 4.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.097 g 0%
Arginin 0.092 g 0%
Asparaginsäure 0.296 g 0%
Cystein 0.021 g 0%
Glutaminsäure 0.224 g 0%
Glycin 0.077 g 0%
Histidin 0.04 g 0%
Isoleucin 0.078 g 0%
Leucin 0.132 g 0%
Lysin 0.104 g 0%
Methionin 0.026 g 0%
Phenylalanin 0.079 g 0%
Prolin 0.079 g 0%
Serin 0.115 g 0%
Threonin 0.092 g 0%
Tryptophan 0.023 g 0%
Tyrosin 0.049 g 0%
Valin 0.106 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 44.67 mg 3%
Kupfer 0.08 mg 9%
Fluorid 21.55 mcg 0%
Eisen  1.19 mg 7%
Magnesium 28.72 mg 7%
Mangan 0.27 mg 12%
Phosphor 45.39 mg 4%
Kalium 245.28 mg 5%
Selen 0.89 mcg 2%
Natrium 7.06 mg 0%
Zink 0.29 mg 3%
andere
Nährstoff Menge  DV
Wasser 103.3 g 0%
Asche 0.771 g 0%