Recipes · American · Casseroles
Green Bean Casserole
One serving has 382 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (104%), riboflavin (53%), copper (32%), phosphorus (29%), thiamin (29%) and manganese (28%). Ready in 49 minutes.
- Preparation: 15 min
- Cooking: 34 min
- Makes: 1 serving (389 g)
- Difficulty: Medium
- Contains: celery, dairy, gluten, poultry
Ingredients
- 150 g Green beans, raw
- 40 g Mushrooms, white button, raw
- 10 g Butter, unsalted
- 13 g Flour, all-purpose
- 100 g Milk, whole
- 30 g Chicken broth
- 0.3 g Salt
- 0.2 g Black pepper
- 30 g Onions, raw
- 15 g Vegetable oil
Method
- Blanch the green beans in boiling water for 4 minutes until just tender-crisp, then drain.
- Melt the butter in a pan, add the mushrooms, and cook until softened, about 5 minutes.
- Stir in half the flour and cook for 1 minute, then gradually whisk in the milk and chicken broth; simmer until thickened, about 5 minutes, and season with the salt and pepper.
- Toss the blanched green beans with the mushroom sauce in a baking dish.
- Toss the sliced onion in the remaining flour and pan-fry in the oil over medium heat for 5-6 minutes until crisp and golden; scatter over the top of the casserole.
- Bake at 190°C (375°F) for 15-20 minutes until bubbling and the onions are deep golden.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 382 kcal | 18% |
| Carbohydrates | 29.6 g | |
| Water | 320 mL | |
| Fiber | 5.4 g | 18% |
| Protein | 9.1 g | 19% |
| Tryptophan | 0.1 g | |
| Threonine | 0.34 g | |
| Isoleucine | 0.35 g | |
| Leucine | 0.63 g | |
| Lysine | 0.49 g | |
| Methionine | 0.16 g | |
| Cystine | 0.08 g | |
| Phenylalanine | 0.38 g | |
| Tyrosine | 0.29 g | |
| Valine | 0.5 g | |
| Histidine | 0.21 g | |
| Fat | 27.1 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 9.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8 g | |
| Saturated | 9.3 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 32.1 mg | |
| Calcium | 183 mg | 18% |
| Copper | 0.29 mg | 32% |
| Iron | 2.5 mg | 14% |
| Magnesium | 57.8 mg | 19% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 202 mg | 29% |
| Potassium | 644 mg | 14% |
| Selenium | 13.1 µg | 24% |
| Sodium | 284 mg | |
| Zinc | 1.1 mg | 14% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 3.5 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 91.1 µg | 23% |
| Cobalamin (vitamin B12) | 0.49 µg | 20% |
| Choline | 48.2 mg | 11% |
| Vitamin A | 167 µg | 24% |
| Vitamin C | 21.4 mg | 28% |
| Vitamin D (D2 + D3) | 53.8 IU | 9% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 93.6 µg | 104% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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