Pan grilled green beans with marjoram

August 4, 2020

pan grilled green beans with marjoram

Looking for a way to make green beans a little more interesting?
Need an idea for a flavorful a low fodmap green bean dish?
Or do you need another way to serve green beans because your household is starting to complain that you’re serving them again?!  (If you grow beans in your vegetable garden or have been a little over enthusiastic buying from a local farmer, you know know what I mean!)

The good in green beans

Now, don’t get me wrong: Green beans are a wonderful vegetable for many reasons.  If you’re watching your weight or trying to lose weight, these non-starchy vegetables really are a good thing to include on your plate on a regular basis.

10 green beans have just 17 calories and 4 grams of carbohydrate.  So unless you turn them into Aunt Maggie’s “Green Bean Supreme” that’s loaded with cream soup and cheese, enjoy them.  Why limit yourself to 10 beans?!

The same 10 beans have 1.9 grams of fiber, which is a good start towards making your gut microbiome happier.  That is unless you have IBS and sorbitol is an issue for you. (Read on for more details on this!)

Why green beans often get frowns

So why do green beans sometimes get sneered at by some people?  It’s because of how they are served!

Green beans are one of those frequently overcooked and underflavored served side dishes in chain restaurants and cafeterias because they tend to be inexpensive and even fresh ones don’t spoil quickly.

Many of us are guilty of doing little with them when we serve them at home.  Yet there are so many good ways to use them.  Change things up with the recipe below.  It’s quick and uses ingredients you’re likely to have in your kitchen already.

Can green beans be part of a low FODMAP meal?

If you’re in the elimination phase of the FODMAP approach managing IBS, green beans are one of the vegetables you can eat but you need to watch your portions.  You can have up to 15 whole green beans at a meal.  More than this can trigger a reaction in people who have digestive issues with the sorbitol category of FODMAPs.

The recipe below is written so it perfectly fits into a low FODMAP meal.

Need to avoid garlic or dairy?

One of the most frequent questions I get from the people who work with me to address their IBS issues is requests for simple easy recipes.  This recipe can be enjoyed by anyone, but it’s perfect for someone who needs to be dairy-free or garlic-free in their food choices. If you’ve got a friend who’s vegan, it’s also the perfect recipe for them.

Looking for more recipes?

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pan grilled green beans with marjoram

Pan grilled green beans with marjoram

Don't let the simplicity of this quick to make dish fool you. It's full of flavor even though it has no garlic, is low FODMAP and is low in carbs.
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Course: Brunch, side, Side Dish
Cuisine: dairy free, diabetes friendly, Farm to table, garlic free, Gluten Free, kosher, low carb, low FODMAP, vegan, vegetarian
Keyword: FODMAP friendly, green bean, low carb, Low FODMAP
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2 servings
Calories: 82kcal
Author: Lisa Garcia, MS, RDN, LD

Equipment

  • Any fry pan can be used, but a cast iron fry pan or skillet this works the best for this recipe.

Ingredients

  • 5 ounces fresh green beans (about 26 beans 4" long)
  • 2 teaspoons extra virgin olive oil
  • 1 teaspoon extra virgin olive oil (reserved)
  • 1 teaspoon dried marjoram
  • salt and pepper to taste (optional)

Instructions

  • Wash beans, pat dry, and remove tips and tails.
  • Heat 2 teaspoons of olive oil in good sized fry pan on medium heat. When the oil starts to move easily when you move the pan, add beans and gently stir once or twice.
  • Cover beans and cook about 2 minutes. Stir, cover and cook another 2 minutes. Repeat until beans are almost, but not completely, to the softness you desire. Some will get a bit browned as if you were cooking on a grill. If it happens too quickly, reduce the heat.
  • When beans are nearly to the texture you like, add the remaining olive oil and the marjoram. Stir to distribute marjoram among all the beans. Cook uncovered for ~1 minute. Remove from heat and serve.

Nutrition

Serving: 2.5ounces | Calories: 82kcal | Carbohydrates: 5g | Protein: 1.5g | Saturated Fat: 1g | Sodium: 4mg | Fiber: 2.5g
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Having personally struggled with weight and gut health issues, I understand how easy it is to think that food is the enemy especially with the changes our bodies undergo as we age.  It doesn’t have to be that way!

I love using my extensive education and coach approach to help people realize it is possible to feel better and be healthier while still enjoying their life and food.

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