About Claudia, Cooking, Mediterranean Diet

Recipe: Healthy Mediterranean meal ideas for the family: Green beans in tomato sauce

Green, leafy vegetables and fresh beans overflow the vegetable stands in the wintertime.

As with the typical Mediterranean diet: vegetables are in; lots of meat is not. But a little bit of meat can add a welcome taste

An easy, go-to meal on these cold winter days is fresh green beans in a tomato  sauce. Some people choose to add sauteed onions, garlic and chicken to the pot before adding the fresh green beans. It’s all a matter of preference. I can say that, as a family, we eat green beans about once per week, sometimes with chicken, often times without.  The basic ingredients are below:


  • One pound of fresh green beans.  Unfortunately frozen green beans are not a good substitute. Once defrosted, the water has made the frozen green beans lose that crunch. I saute frozen green beans with a touch of garlic and olive oil for another dish. But for this recipe, fresh is superior
  • One chicken breast, cut in 1 inch sized pieces (optional)
  • One medium-sized yellow onion, chopped
  • 2 – 3 fresh tomatoes, crushed
  • Salt or one chicken stock bouillon
  • 2 Tablespoons canola oil
  • Extra virgin olive oil


We only had 3 people for tonight’s meal, so I reduced the portion



  1. Trim the green beans by cutting the ends
  2. IMG_2484Chop onions, tomatoes and uncooked chicken. Place aside separately.
  3. In a large pot, add the canola oil. Add the chicken and saute gently, on all sides.
  4. Once chicken is no longer pink, add onions and stir until golden.
  5. Add washed, cut green beans over top and the crushed tomatoes. Stir so all are mixed.
  6. Add about half cup of water until the vegetables are half covered (do NOT cover the meal with water. It will make the entire meal too soupy)
  7. Sprinkle salt over the top or toss in one bouillon.
  8. Cover with lid and bring to a gentle boil.
  9. Once boiled, reduce heat to low and allow to simmer for 20 minutes.
  10. After 20 minutes, lift lid and douse (or add a couple of tablespoons) with some yummy extra virgin olive oil.
  11. Serve with brown rice or cooked bulgur wheat (another posting on this tasty, nutritious grain later) and feta cheese! Enjoy!

Afiyet Olsun! Bon Appetit!

Goddess Trick: I often times prepare vegetables the night before while watching TV. It’s a great way to keep my mind busy and not do any late night snacking!

  •  I hate cutting, trimming vegetables. So I try to get my chores over with while not thinking about it. In the evening, once the kids go to bed, I pull out the vegetables that I will need to cook the following day. While watching TV, instead of vegging out, I trim my veggies. I grab a large towel, a couple of bowls, and a knife. I do all of my trimming and discarding while not even thinking that I am actually doing a chore.
  • Then, the next day, my vegetables have already been prepped for that evening’s meal. I simply take out the bowl with the prepared vegetables, wash and cook.
  • Please be careful while doing this! I don’t want any little goddess fingers to be cut or sliced! 
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1 Comment

  • Reply Barbara Schutt December 3, 2015 at 8:26 AM

    Yum!! We grow lots of green beans. We are fish eating vegetarian so I can imagine some dense white fish in this or left with out meat.

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