Saturday, June 19, 2010

Chicken Basics: With Garlic Green Beans

Day one is really, really easy. You're going to eat chicken and rice with green beans on the side. Add in a side salad-from-a-bag and you have 2-3 veggie servings (depending on how much salad you eat!), one good carb and one lean protein for less than 8 minutes in the kitchen. I can do it in five, but I figured you might need time to double check the recipe, which would take an extra minute or two!

Garlic Green Beans


  • Frozen green beans (I buy mine from Trader Joe's. A big bag is $2 and I've yet to find better green beans...not even fresh taste as good!)
  • Chopped garlic (from a jar is fine, but you can dice a clove if you prefer)
  • 1 tsp olive oil
  • Salt and pepper to taste
  1. Place a small non-stick pan over medium-high heat. An omelet pan is good, if you're making one serving.
  2. Dribble a teaspoon of olive oil into the pan and let it heat a bit
  3. Place chicken and rice onto plate and microwave until warm.
  4. Toss in some green beans, about a cup of frozen beans per person.
  5. Add a teaspoon to a tablespoon of fresh chopped garlic-from a jar is fine here! One teaspoon for light garlic flavor, a tablespoon for heavy garlic flavor...that;s yours, Mike!
  6. Saute, stirring often until beans are soft and the end of a bean or two show a hint of brown.
  7. Add to your plate off microwaved chicken and rice and eat.
That's it! A yummy side dish ready to go. You can also try adding bacon to it, if you're feeling naughty!

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