Roasted Green Beans & Tomatoes with a Garlic Sour Cream Sauce

Roasted Green Beans & Tomatoes with a Garlic Sour Cream Sauce

Broiling has become a favorite cooking technique for cooking vegetables.

Not only does it require less hands-on work than sautéing on the stove top, but vegetables develop a nice char under the broiler. This translates into a savory side dish.

Broiling is direct, hot, radiant heat on just one side of what you’re cooking.

Look at broiling as upside down grilling. With broiling the heat source is from above, where as grilling, the heat source is below.

Safety When Broiling

Here are a few safety tips to always follow when using your ovens broiler.

  • Preheat your broiler for 3-4 minutes before you start broiling the food.
  • Do not use the broiler for more than 15 minutes, as it gets way too hot. Foods that take a long time to cook through should be pre-baked.
  • Do not leave food in the broiler unattended. Food can go from golden-brown to completely burned in a matter of seconds.
  • Do not use any glass or nonstick cookware. Glass, even Pyrex, can easily shatter. With nonstick cookware, you run the risk of dangerous fumes when it gets as hot as the broiler.
  • Never use parchment paper when broiling (could catch fire). Better to use aluminum foiling.
  • Use oven mitts to remove the pan. Moreover, when it comes out of the oven, drape the handle or side of the pan with a towel – this is a universal chef’s signal for hot pan, be careful.

Roasted Green Beans & Tomatoes with a Garlic Sour Cream Sauce

This recipe is for two servings. Adjust recipe ingredients accordingly for more servings.

½ lb fresh green beans

4 plum tomatoes

2/3 cup sour cream

1 teaspoon garlic clove, finely grated

3 tablespoon olive oil, divided

1/2 teaspoon each of salt and black pepper

Preheat broiler with a rack in the top position. Cut tomatoes into 1-inch pieces. Trim ends from green beans.

On a rimmed baking sheet, toss green beans and tomatoes with 2 tablespoons oil and ½ teaspoon each of salt and pepper.

Broil until beans are tender, and tomatoes are charred in spots, tossing halfway through cooking time, 7–10 minutes total (watch closely).

Make Garlic Sour Cream Sauce

Finely grate 1 teaspoon garlic. In a small bowl, mix sour cream with 1 tablespoon olive oil (more if needed). Add grated garlic and a pinch each of salt and pepper. Stir to combine. Set aside.

If sauce is too thick, drizzle in some whole fat milk to thin out.

When vegetables are done remove from heat. Spoon vegetables to a serving bowl.

Drizzle garlic sour cream sauce over broiled vegetables and toss until vegetables are well coat.

Roasted Green Beans & Tomatoes with a Garlic Sour Cream Sauce with a smoked paprika ranch steak

Plate as a side dish with your favorite protein.

More Deliciously Yummy Side Dishes From Cook Plate & Fork.

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Alternative Cooking Methods to Frying Food – with recipes

Alternative Cooking Methods to Frying Food – with recipes

Frying food in a skillet is a method of cooking in which the food is cooked by the heat of hot fat.

Pan Fried Chicken Fillets – Honey Harissa Fried Chicken Fillets

Fat or oil’s (refined for high heat cooking) can be heated to a much higher temperature, as compared to water and thus, as the food comes in contact with this heated fat, it gets cooked quickly.

Fried foods are very tasty and are popular way of cooking in typical American cooking.

The Smoke Point Of Oils
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The Smoke Point Of Oils

Pros and Cons Of Frying Food


Frying food is a quick method of cooking. And it is very appetizing and tasty.

Fried foods have a higher satiety value and it increases the calorific value of food.

That could be a good thing if you need to increase your calorie intake.

But if you are watching your weight, fried foods would not particularly help with weight control.

Fried Chicken Thighs


Fried foods are difficult to digest as the food gets covered with a layer of fat first.

Also due to high temperature used in frying food, the nutrient losses are higher particularly of fat-soluble nutrients.

There are alternatives to frying food. Alternatives that can also give you deliciously yummy cooked food.

Deep Frying Cheese Sticks Herb Panko Mozzarella Cheese Sticks

Alternative Cooking Methods to Frying Food


Sautéing food requires high heat with very little oil or fat.

Use a skillet made with a nonstick surface, so you will need to use little or no oil when cooking.

Sautéing Vegetables In Skillet With Small Amount Of Oil – Orange Chicken & Peppers

As an alternative to cooking oil or fat, you can use a small amount of broth or wine.

Before sautéing, rub the vegetable oil onto the skillet with a paper towel. Rub oil to both the sides and bottom of pan.

Baking or Roasting

Baking or roasting is a much healthier alternative to deep-frying because it is an entirely different cooking method that uses convection and heat to cook the food.

Oven Roasted Pork Belly – Spicy & Sweet Roasted Pork Belly

Pan Searing

Pan searing meats are an excellent way to get that charred, crispy texture when you are in the mood for something that’s deep-fried.

The caramel that occurs on the edges of the meat will trap in the juices and flavor of the meat and seasoning added.

Pan Seared Pork Loin – Pork Loin with A Maple Garlic Sauce

Grilling or Barbecuing

One of the healthiest ways to eat is to grill your food. Not only does it add a great smoky flavor and charred texture, but grilling also melts the fat off of meats keeping them nice and lean.

Grilled vegetables also retain their flavor full and are very nutritious.

Barbecuing Chicken – Greek Grilled Chicken


Broiling is another means of cooking with a heat source. The difference here is that with broiling, the heat comes from above instead of below.

Most meats recipes that are broiled are asked to first pan sear the meat. Doing so will help to retain juices and flavor.

Marinating your meat before grilling provides amazing smoky flavor.

Examples of marinating meat before grilling is Mexican recipes like Carne Asada (BBQ Beef) or Pollo Asada (BBQ Chicken).

Salmon Pan Seared Than Broiled – Cast Iron Seared and Broiled Salmon With Fruit And Herb Salsa

Two other alternatives are steaming and pouching. Both are oil free and tenderizes food extremely well.

Try This Poached Chicken Recipe – Asian Spicy Poached Chicken

These methods mentioned above are all healthy alternatives and the provide for juicy meats and deliciously yummy vegetables.

More Deliciously Yummy Recipes

Roasted Chicken Breast With Ginger Carrot Salad

Roasted Chicken Breast With Ginger Carrot Salad - close upWith chicken breasts on hand that are skinless, and boneless , you can always have something quick and satisfying to eat for dinner. Whether you grill, boil, pouch or roast, there will always be an easy chicken breast recipe for any occasion.

roasting skinless, boneless chicken breasts with coconut oilBoneless chicken breasts are a go to fresh meat choice for any time-pressed home cook and their kitchen because they’re quicker to cook than bone-in chicken breasts.

Brushing the chicken breasts with a cooking oil (preferably olive, coconut, or avocado oils) or marinade before roasting or broiling helps prevent the chicken breasts from drying out.

For a quick lunch or dinner, it is really easy to incorporate chicken breast into salads, or pastas (Link here for ideas using chicken and leafy greens as: Salads as a Main Course).

We have the roasted chicken breast recipe, and all you have to do is choose the occasion. Our featured recipe is, Roasted Chicken Breast With Ginger Carrot Salad. Just 45 minutes from start to finish, and here is what you will need.

4 chicken breasts, skinless, boneless

3-4 tablespoons coconut oil, melted

3 medium rainbow carrots shredded, one each: yellow, purple, orange

1/2 cup dried cherries

2 tablespoons cilantro, chopped

1/4 ginger cilantro dressing, best choice is Paleo Chef

Boston Lettuce leaves, about 8 pieces

melted coconut oil Slice breasts into two’s horizontally. Melt coconut oil (it is bought solid, but melts above 76 degrees), and place into a 13 X 9 glass baking dish.

chicken breasts coated with coconut oilNext coat chicken in oil on both sides. You will note that the coconut oil will solidify once again on the cold chicken breasts, as they are colder than 76 degrees.

Place baking dish in to oven on middle rack and roast for 10 minutes, than turn breasts and roast another 10 minutes or until chicken reaches 165 degrees internal temperature.

heating shredded carrots and dried cherries in hot water

While cooking the chicken, you can prepare the salad. Boil some water in a small pot, about 2 cups. Place shredded carrots and dried cherries into a medium glass mixing bowl, and add boiling water. Set aside for 3 minutes.

rinsing shredded carrots and dried cherries under running water Next drain water and rinse carrots and cherries in a colander under running water, and pplace produce back into the glass bowl.

Carrot Ginger Salad

Next add the chopped cilantro with the 1/4 cup of Ginger Cilantro dressing (by Paleo Chef), and mix together. Set aside.

Roasted Chicken Breast With Ginger Carrot SaladNext plate a piece of Boston lettuce leaf, and place piece of chicken breast on top. Then top the chicken breast with the ginger carrot salad, and enjoy!!

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