Lakeland Health Recipes

This Thanksgiving, add a new side to your table, courtesy of Lakeland Health Registered Dietitian Heather Rudnik.

“This recipe is a tweaked version of a dish called Lubya Bi Zayt,” said Heather. “It has been a Thanksgiving favorite with my family for years.”

Ingredients: (makes 6 servings) 

1 large onion, chopped

3 garlic cloves, minced

1 (14.5 oz.) can diced tomatoes with Italian seasoning

1/3 cup olive or canola oil

1 ½ lbs green beans, trimmed

Salt and black pepper, to taste

Directions:

1. Heat the oil in a large frying pan. Add the onion and cook until softened, about 4-5 minutes. Add the garlic and cook for another 30 seconds, or until you can start to smell it.

2. Add the can of diced tomatoes and 1/2 cup of water to the pan and bring to a boil. Reduce heat and simmer about 10 minutes.

3. Add the green beans and simmer for another 10 minutes or until the tomato mixture has thickened.

4. Season with salt and pepper.

5. Serve and enjoy!

Nutrition information (per serving): 168 calories,  3 g protein,  14 g carbohydrates,  4 g fiber, 12 g fat, 154 mg sodium

Tip: Choosing no salt-added Italian tomatoes can reduce the sodium content by about 140 mg per serving, especially since many traditional holiday meals are very high in sodium.