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Phase 1 Vegetables


Green Beans


In some of the recipes that call for fresh green beans, you can substitute frozen cut green beans.

Green Beans and Water Chestnuts

Four servings.


1 pkg. (16-oz) frozen cut green beans

1 can sliced water chestnuts, drained

2 tablespoons butter

Salt, pepper, and marjoram to taste


Steam green beans in a saucepan with a steamer insert. When done, transfer from steamer insert into the saucepan. Add water chestnuts, butter, and seasoning. Heat another minute or two to melt butter a heat the water chestnuts. Serve immediately.


Variation: Use only 1 tablespoon butter, add 1 tablespoon soy sauce, and omit the marjoram.

Green Beans Almondine

Four servings.


1 pkg. (16 oz) frozen French-cut green beans

4 tablespoons blanched, slivered almonds, toasted

1 tablespoon butter


Cook green beans according to label directions on box, or steam. Drain if necessary. Toss with butter and toasted almonds. Serve at once.


While green beans are cooking, toast almonds: Place in toaster oven tray and use medium toaster setting. Watch carefully, as they will turn brown quickly. Or toast in a 350-degree oven for about 10 minutes or until lightly browned. Shake several times during toasting.

Easy Garlic Green Beans


1 pound fresh green beans, ends snapped

2 teaspoon olive oil

1/2 teaspoon garlic salt


Steam the green beans in a saucepan with a steamer insert. When done, pour from insert into saucepan, and toss with the oil and garlic salt.

Green Beans with Pine Nuts

From www.allrecipes.com.


1 tablespoon olive oil

1 clove garlic, minced

1/4 cup chopped pine nuts

1 pound fresh green beans, trimmed and snapped

Salt and pepper to taste


Heat the olive oil in a skillet over medium heat. Stir in the garlic and pine nuts, and sauté  until lightly browned.


Place the green beans in a medium saucepan with enough water to cover, and bring to a boil. Season with salt and pepper; cook 5 minutes, or until tender. Drain, and toss with the garlic and pine nuts to serve.


Green Beans with Dill and Pine Nuts

Six servings. From www.iVillage.com.


1 lb fresh green beans, trimmed and cut diagonally in 1-inch slices

1/4 cup chopped fresh dill

1 tablespoons olive oil

2 teaspoons fresh lemon juice

2 tablespoons toasted pine nuts

Ground black pepper to taste


Steam the green beans in a steamer basket for approximately 7 minutes, or until beans are tender-crisp. Drain thoroughly.


Add dill and olive oil; toss gently. Add lemon juice and black pepper to taste; toss again.


Sprinkle with pine nuts to serve. Makes 6 servings.

 Green Bean Sauté


1 pound fresh green beans (can use 16-oz pkg. frozen cut green beans)*

1 tablespoon oil

1 large, yellow onion

1/2 teaspoon salt

1/8 teaspoon black pepper

1 tablespoon fresh parsley, optional


Cook green beans in boiling water for 10 to 12 minutes, or steam until barely fork-tender. Drain well.


Heat oil in large skillet. Sauté onion until golden. Stir in green beans, salt, and pepper. Heat through.


Before serving, toss with parsley.


*If using frozen green beans, thaw first. 

Sesame Green Beans

Makes four servings. From www.allrecipes.com. For such a simple dish, you will be surprised at how much flavor this has. Prep Time approx. 5 minutes. Cook Time approx. 25 minutes. Ready in approx. 30 minutes.


1 tablespoon olive oil

1 tablespoon sesame seeds

1 pound fresh green beans, cut into 2 inch pieces

1/4 cup chicken broth

1/4 teaspoon salt

Freshly ground black pepper to taste


Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring, until the beans turn bright green.


Pour in chicken broth, salt, and pepper. Cover and cook until beans are tender-crisp, about 10 minutes. Uncover and cook until liquid evaporates.

Lemon-Garlic Green Beans

Eight servings.


3 pounds fresh green beans, trimmed

2 tablespoons olive oil

2 tablespoons fresh lemon juice

1 teaspoon garlic, minced

1 teaspoon thyme, fresh

1/2 lemon, thinly sliced (optional, for garnish)


Bring a large pot of salted water to boil over high heat. Add beans and cook until just tender-crisp, about 5 minutes.


Drain beans and rinse under cold water to stop cooking process; drain well and pat dry. Just before serving, heat olive oil in heavy skillet over medium heat. Add beans and cook, stirring constantly, until just heated through. Add lemon juice, garlic, and thyme and cook one minute, tossing gently.


Transfer to heated dish. Garnish with lemon slices and serve.

Italian-style Green Beans
Makes about 6 cups. http://www.pcrm.org/health/recipes


1 pound fresh green beans
1 tablespoon olive oil
2 cups chopped tomatoes, fresh or canned
2 large garlic cloves, minced
2 tablespoons chopped fresh basil or 1 teaspoon dried basil
Salt and fresh ground pepper to taste


Trim ends off beans and cut or break into bite-sized lengths. Steam until just tender, about 10 minutes, then set aside.


Heat oil in a large skillet, then add tomatoes and garlic. Simmer 10 minutes.

Add green beans and basil. Cook until beans are very tender, about 5 minutes, stirring occasionally. Add salt and pepper to taste.

Green Beans with Tomatoes and Sliced Almonds

Serves 6 to 8.


2 pounds fresh green beans, trimmed

Butter-flavored cooking spray

4 shallots, minced

2 large plum tomatoes, seeded and chopped

2 tablespoons flat-leaf parsley

2 teaspoons fresh lemon juice

Salt to taste (optional)

Freshly ground pepper to taste

1/4 cup sliced almonds


Cook the beans in boiling water to cover until crisp-tender, about 3 to 4 minutes. Drain and keep warm. Lightly coat a large nonstick skillet with cooking spray. Add the shallots and sauté over medium-low heat, stirring occasionally, until limp, about 5 minutes.


Add the tomatoes, parsley, lemon juice, salt (if using), and pepper. Cook until heated through, about 2 minutes. Place the green beans in a serving dish. Spoon the tomato mixture over the beans and sprinkle with almonds. Serve at once.

Greek Green Beans

Four to six servings. Recipe from 1,001 Delicious Recipes for People with Diagetes.


1/2 cup chopped onion

4 cloves garlic, minced

1 tablespoon olive oil

3/4 teaspoon dried oregano leaves

1/2 teaspoon dried basil leaves

1 can (28 oz) reduced-sodium tomatoes, undrained, coarsely chopped

1 pound fresh green beans

Salt and pepper, to taste


Sauté onion and garlic in oil in large skillet until tender, three to four minutes. Stir in herbs and cook one to two minutes longer.


Add tomatoes with liquid and green beans, and heat to boiling; reduce heat and simmer, covered, until beans are very tender, 30 to 40 minutes. Season to taste with salt and pepper.

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Recipe Pages—All Phases (1, 2, and 3)

Phase 1 List of Foods to Enjoy and Foods to Avoid

    Phase 1 Breakfasts Phase 1 Lunches 

 Phase 1 Main Dishes—Beef Phase 1 Main Dishes—Chicken Phase 1 Main Dishes—Fish 

 Phase 1 Main Dishes—Turkey Phase 1 Main Dishes—Meatless 

 Phase 1 Vegetables Phase 1 Legumes

Phase 1 Soups with Meat Phase 1 Soups—Meatless

Phase 1 Salads—Main Phase 1 Salads—Side Phase 1 Salad Dressings

 Phase 1 Desserts Phase 1 Snacks


Recipe Pages—Phases 2 and 3

Phase 2 List of Foods to Enjoy and Foods to Avoid

Phase 2 Breakfasts Phase 2 Lunches 

 Phase 2 Main Dishes—Beef Phase 2 Main Dishes—Chicken Phase 2 Main Dishes—Fish 

 Phase 2 Main Dishes—Turkey Phase 2 Main Dishes—Meatless 

 Phase 2 Main Dishes—Pasta ~  Phase 2 Legumes & Grains

Phase 2 Vegetables Phase 2 Soups-Meat ~ Phase 2 Soups-Meatless

  Phase 2 Salads—Main Phase 2 Salads—Side Phase 2 Salad Dressings

Phase 2 Desserts ~  Phase 2 Snacks Phase 2 Breads & Bread Products


Recipe Pages—Phase 3

Phase 3 List of Foods to Enjoy and Foods to Avoid

Phase 3 Breakfasts 

Phase 3 Main Dishes—Beef Phase 3 Main Dishes—Fish ~  Phase 3 Main Dishes—Turkey  

 Phase 3 Vegetables ~  Phase 3 Salads—Side Phase 3 Salads—Main Phase 3 Salad Dressings

 Phase 3 Desserts Phase 3 Snacks Phase 3 Breads & Bread Products


Miscellaneous Recipe Categories

(Phase listed under recipe title)

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Eggnog ~  Guacamole Salsa Hummus and other Bean Dips and Spreads

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Potlucks, Parties, Holidays, Appetizers  ~  Sandwiches


Tips, Links, Menu Planning Chart, & Miscellaneous Pages

Tips for Beginners General Tips for Everyone ~  Tips About Specific Foods

Tips on Reading Nutrition Labels ~  Tips about Exercise

Food Combining ~ 2005 Government Guidelines for Diet and Exercise

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