Diabetic Cooking


Green beans with apple cider dressing

Preparation time: 2 minutes. Cooking time: 10 minutes.


  • 3/4 cup water
  • 1 bag (10 ounces) frozen green beans or 10 ounces fresh green beans
  • 1 teaspoon extra-virgin olive oil
  • 2 tablespoons chopped shallots
  • 1/4 teaspoon black pepper
  • 1/2 cup pasteurized apple cider


In a 1-quart saucepan bring water to a boil over medium-high heat. Add green beans and cover, lower heat to medium and boil about 5–7 minutes. Drain and place in a serving dish. Meanwhile, in a small skillet, combine olive oil and shallots over medium heat and sauté until shallots soften. Sprinkle shallots with black pepper and slowly add cider. Turn heat to low, and keep on heat only until cider is heated, not boiling. Pour liquid over green beans and toss well. Serve warm.

Yield: 6 servings. Serving size: 1/2 cup.

Nutrition Facts Per Serving:
Calories: 45, Carbohydrates: 8 g, Protein: 1 g, Fat: 1 g, Saturated Fat: 0 g, Cholesterol: 0 mg, Sodium: 215 mg, Fiber: 2 g

Exchanges per serving: 1/2 starch. Carbohydrate choices: 1/2.

Kathleen Stanley is a Diabetes Educator at Central Baptist Hospital in Lexington, Kentucky.