Green Beans and Rice and the Nutritional Value

The hot summer is a good time to travel and spend hours in the nature. It is a great time for togetherness. In theses get together, you should choose a good meal .
Rice would be a good option; and Rice and Green Beans is quite popular. This week around, you will get familiar with the best ways to cook the food. Here is the recipe along with some interesting points:
Ingredients
serving 10
4 glasses green beans, 100 kilocalories
350 g red meat, 400 kilocalories
4 glasses rice, 640 kilocalories
1 large onion, 25 kilocalories
4 tomatoes , 50 kilocalories
4 tablespoons Canola oil, 30 kilocalories
Salt, pepper and saffron for seasoning
Directions
First, chop up the onions and saute in a frying pan till a bit golden. Then add cubed red meat ad sprinkle with the mentioned spices. Grate the tomatoes and add to the ingredients along with chopped green beans. Pour in some water and allow 45 minutes over the low heat till cooked through.
Strain the rice and put a pot on the heat. Spread a layer of rice and a layer of the prepared mixture. Allow it on low flame till cooked well. It is ready to serve!
The dish contains 1,500 kilocalories; each 4 people will get 400 kilocalories totally. Serving with a salad or a bowl of yogurt will add at least another 100 kilocalories to the meal.
Red meat, great for kids and young ladies
Although scientific associations recommend to limit red meat consumption, young girls and kids who are prone to anemia and iron shortage, are advised to consume it, especially calf meat. The studies show that each 100 grams of the meat contains 2 miligrams of iron. Besides, it includes 20 grams of protein as well as zinc and remarkable vitamin B12.
Furthermore, this amount of meat contains almost 123 kilocalories and overusing it will lead to gaining weight. Red meat is a good option for those with a jaded appetite like the children and the elderly.
Green Beans Protect the Heart and Intestines.
The hot season is when there are plenty of fresh green beans. Iranian women try to purchase a large amount of them and put in the freezer. But let's see what health benefits this vegetable include. Studies show that green beans are rich in vitamin K and magnesium. In addition, they contain abundant fiber and beta-carotene. Their consumption avoids cardiovascular diseases and guarantees the health of large intestine. Furthermore, its low calorie will help those who wish to lose weight; less calorie but rich.
For instance, steamed green beans can be marinated with fresh lemon juice and consumed as snacks during a day.
Tomatoes Avoid Cancers!
The vegetable is regarded as a natural color. Lycopene or the natural pigment in tomatoes are antioxidants. Each 100 grams of the vegetable contains 620 micrograms of lycopene which will avoid heart diseases , reducing bad cholesterol in the blood. In an analytic study it is examined that the men who eat 10 units of tomato during a week, will suffer from prostate cancer because of consuming the red vegetable.
Diversity in oil consumption
These days, there are plenty of oil products available; many types of unsaturated oil from oil seeds can be consumed in the family cuisine. It is recommended to apply different types of oil products at the same time; that is do not only choose one special oil for cooking or making salads rather go for different types of them in your weekly menu. The only thing which is sort of worrying to some is their calorie; each dessertspoon of oil contains 45 kilocalories in general and is considered 1 fat unit.
What to serve with Rice and Green Beans?
Serve the dish with a little vegetables such as lettuce, cabbages, cucumber, and tomato. To give it a nice flavor you can apply fresh lemon juice rather then fatty mayonnaise. If you are not into salads, you can go for bowl of yogurt prepared with chopped cucumbers. A plate of greens and fresh herbs like leek, parsley, coriander and the like can complete the nutritional value of the dish. Some eat rice and Green Beans with pieces of bread which is not a good thing as the food is calorific enough and consuming bread will multiply the risk of obesity.
Staleness and unfreshness
Rice and Green Beans can go off easily due to the existence of meat. If there is any leftover, put in a covered dish and refrigerate it to consume as soon as possible. Keeping foods in the refrigerator will reduce their nutritional values therefore try to consume them very quickly.
If you are obese, leave out the calorific ingredients and instead add fiber-rich ingredients. Plenty of green beans and tomatoes will be a good idea. Reduce the amount of rice and oil. Consume plenty of salad not only to feel full but also to lower the energy amount.
If you have a high cholesterol level, you'd better apply boiled chicken breast fillets rather than red meat. Don't forget to consume the vegetables such as tomatoes and green beans to lower your cholesterol level. If you have a kid who is not interested in eating, you can make meatballs rather than stewing meat. They love to have mixed rice combined with vegetables and meatballs. They often hate cubed meat. A bowl of yogurt and a glass of fresh lemon nectar( with little sugar) will be a good company.