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Step 1: Prepare the Green Beans
Start by washing the green beans thoroughly and trimming the ends. You can snap the ends off by hand or use a knife to trim them evenly. Set the green beans aside.
Step 2: Blanch the Green Beans
Bring a large pot of water to a boil and add a pinch of salt. Drop the green beans into the boiling water and cook them for 2-3 minutes, just until they are bright green and slightly tender. Be careful not to overcook them—you want them to stay crisp.
Once the green beans are blanched, immediately transfer them to a bowl of ice water to shock them and stop the cooking process. This helps preserve their color and crunch. Drain the beans well.
Step 3: Sauté the Green Beans
Heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 30 seconds, until fragrant and golden brown, being careful not to burn the garlic.
Next, add the green beans to the skillet and toss them to coat with the garlic-infused oil. Sauté for about 4-5 minutes, stirring occasionally, until the green beans are tender but still crisp. You want them to have a nice charred edge for flavor, but not be too soft.
Step 4: Add the Almonds and Lemon
Once the green beans are cooked to your liking, sprinkle the sliced almonds over the top and stir to combine. Let the almonds toast in the heat for another minute, which will bring out their nutty flavor and provide a pleasant crunch.
Next, squeeze in the lemon juice and add the lemon zest. Stir everything together to combine, and season with salt and pepper to taste. If you like a bit of heat, add a pinch of red pepper flakes.
Step 5: Garnish and Serve
Once the green beans are evenly coated with the lemony garlic sauce, remove the skillet from the heat. Transfer the beans to a serving dish and garnish with fresh parsley if desired. Serve warm as a side dish or enjoy them on their own.
Why This Recipe Is Perfect for Blood Sugar Control
- High in Fiber: The green beans themselves are rich in fiber, which will help keep blood sugar levels stable after eating.
- Healthy Fats: The olive oil provides heart-healthy monounsaturated fats that help improve overall glucose metabolism.
- Nuts for Protein and Fiber: The almonds (or walnuts) add a delightful crunch and are a great source of protein and healthy fats, further helping to stabilize blood sugar levels.
- Lemon for Digestion: Lemon juice aids digestion and adds a fresh, bright flavor that complements the richness of the olive oil and garlic.
- Low-Carb: This dish is naturally low in carbs, making it ideal for those watching their carbohydrate intake or following a low-glycemic diet.
Additional Tips and Variations
- Make it a Main Dish: To turn this side dish into a full meal, add some grilled chicken, tofu, or chickpeas for a protein boost.
- Spice It Up: If you enjoy spicy food, increase the amount of red pepper flakes or even add a touch of cayenne pepper for extra heat.
- Add More Vegetables: You can add other vegetables like sliced bell peppers, zucchini, or tomatoes to this dish for added flavor and nutrients.
- Make it Vegan: This dish is already dairy-free, so if you want to make it fully vegan, simply omit any cheese-based toppings and enjoy the nutty richness of the almonds.
Final Thoughts
Green beans are often an underrated vegetable, but as you can see, they are packed with nutrients that can help regulate blood sugar, support overall health, and make for a delicious and satisfying meal. This Garlic Sautéed Green Beans with Lemon and Almonds recipe is a simple yet flavorful way to enjoy this incredible vegetable, and it’s perfect for those looking to take control of their blood sugar in a natural and delicious way.
Whether you’re managing diabetes, preventing blood sugar spikes, or just looking to enjoy a nutritious, low-carb side dish, green beans are an excellent choice. Try this recipe today and discover just how wonderful green beans can be!
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