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Green Beans with Sunflower Seeds

Makes: About 3 cups (6 Servings)
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  • 1 pound fresh green beans
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • Pinch of crushed red pepper flakes
  • 2 tablespoons shelled sunflower seeds
  • 1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano


  1. Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
  2. Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
  3. Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.

Nutritional Information (Per Serving)
Protein:2 g
Sodium: 37 mg
Cholesterol:0 mg
Fat: 2 g
Dietary Fiber: 2 g
Sugars: 1 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable, 1/2 Fat

Source: The New Family Cookbook For People with Diabetes

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