The recipe we propose today is fast, easy and the best, very, very healthy. They are green beans with potatoes fried and to accompany some Iberian ham tapas (You can put them with cured ham although the Iberian has greater properties). I assure you that done in this way, the kings of the house will love it.
The ingredients What we need are: flat green beans, potatoes, Iberian Ham, Garlic, olive oil, Salt and a pill of starlux.
The preparation It's simple, we put plenty of water in a pan, add a starlux, a jet of olive oil and some fine salt. We test the water so that it is not salty. While we wait for it to break to a boil, we are peeling the green beans, we remove the ends and the lateral strands and as they are flat we cut them in pieces lengthwise and in width so that they are thin, we peel the potatoes, we cut into pieces not very Large and wash both things in cold water.
When the water starts to boil, we throw them inside and cook them until they are tender, drain and let cool.
In another separate saucepan, add the olive oil, the chopped garlic and fry over low heat until the garlic is browned. At that time we incorporate the beans and potatoes and without stopping moving, we turn them by crushing the potato so that it is linked with the beans, we separate from the fire and let it rest so that they take the flavor of the garlic half an hour.
We bought the ham the same day and we asked the deli to cut it into thin tapas, do not put it in the fridge to release the fat it takes. We plated the vegetables and put several slices of ham and ready to eat, I assure you that they are going to suck your fingers.
The properties of the green beans they are: low caloric intake, good source of fiber, among its minerals the presence of potassium, calcium and to a lesser extent, iodine, phosphorus, iron and magnesium. Potassium is necessary for the transmission and generation of nerve impulse and for normal muscle activity. Magnesium is related to the functioning of the intestine, nerves and muscles, is part of bones and teeth, improves immunity and has a mild laxative effect. Phosphorus is part of bones and teeth and participates in processes of obtaining energy.
As for the vitamin content of green beans, they are a good source of vitamin C, folates, and beta-carotene, as well as B2 and B6, present in smaller amounts.
Folates are involved in the production of red and white blood cells and in the formation of immune system antibodies. Beta-carotene, has an antioxidant action. Vitamin A is essential for vision, good condition of the skin, hair, mucous membranes, bones and for the proper functioning of the immune system. Vitamin C also has an antioxidant action and is involved in the formation of collagen, bones, teeth and red blood cells. It also favors the absorption of iron from food, in addition to increasing resistance against infections. Vitamin B2 is related to the production of antibodies and red blood cells. It participates in the production of energy and in the maintenance of the epithelial tissue of the mucous membranes, while vitamin B6, collaborates in cellular metabolism and in the functioning of the immune system.
The properties of potatoes We have already commented on them in other articles and those of Iberian Ham, mainly they are: high amount of proteins, reason why it is a food recommended especially for the muscular development and during the childhood. Because of its high content of vitamin B1, its consumption, helps to overcome stress and depression, it is also rich in vitamin B12, which is important for metabolism, helps the formation of red blood cells in the blood and the maintenance of the nervous system central.
For all this, we recommend that you take the whole family at lunch accompanied by a second course or at dinner as a single dish.
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