Top Health Benefits of Green Bean Casserole You Need to Know

This dish is rich in fiber, protein, and essential vitamins. Green beans provide a good source of antioxidants, vitamin C, and folate, while cheese adds calcium and protein. The inclusion of onions offers anti-inflammatory properties and aids digestion. However, the presence of butter and cheese increases the fat content, making it a satisfying yet moderately high-calorie meal.

Ingredients :

Green Beans : 500 g

Parmesan : 100 g

Cheddar-

Onion : 4 Piece

Wheat Flour : 1/2 Cup

Corn starch : 2 Tablespoon

Salt : as needed

black pepper : to taste

Garlic Powder : 2 Teaspoon

Cheese Sauce : 200 Mili Liter

Butter Oil : 2 Tablespoon

Frying Oil : as needed

Green Bean Casserole, a creamy, savory dish with tender green beans!

Recipe :

For 4 people

Step 1: Prepare the Green Beans

Wash the fresh green beans and trim the ends.
Boil the green beans in salted water for 3-5 minutes until tender, then transfer them to cold water to stop cooking.
Drain and set aside.

Step 2: Prepare the Fried Onions

Peel and slice the onions into thin rings.
In a small bowl, mix the flour, cornstarch, salt, black pepper, and garlic powder (optional).
Coat the onion rings in the flour mixture.
Heat oil in a pan and fry the coated onion rings for 3-4 minutes until golden and crispy.
Place fried onions on a paper towel to absorb excess oil.

Step 3: Prepare the Creamy Sauce

Pour the creamy sauce or cream of mushroom soup into a bowl and heat it slightly if needed.

Step 4: Mix the Green Beans with Sauce and Cheese

In a large bowl, mix the cooled green beans with the creamy sauce, grated cheese, salt, black pepper, and garlic powder (optional).

Step 5: Transfer the Mixture to the Baking Dish

Grease a baking dish with butter.
Transfer the green bean mixture into the dish and spread it evenly.

Step 6: Top with Cheese and Fried Onions

Sprinkle some grated cheese over the mixture.
Top with the fried onion rings evenly.

Step 7: Bake the Dish

Bake in a preheated oven at 180-200°C (350-400°F) for 20-25 minutes until golden and crispy on top.

Step 8: Serve the Dish

Once baked, remove the dish from the oven and let it cool for a few minutes.
Cut it into portions and serve hot.

Enjoy your delicious green beans with cheese and crispy fried onions!

Tips and Tricks for Making the Perfect Green Bean Casserole

To achieve the best texture, avoid overcooking the green beans, as they should remain slightly crisp. When preparing the sauce, ensure that the flour or cornstarch is well-mixed to prevent lumps. If frying onions, use a moderate amount of oil to keep the dish from becoming too greasy. Also, allow the baked dish to rest for a few minutes before serving to let the flavors blend properly.

Nutritional Information and Diet Compatibility of Green Bean Casserole

This dish is suitable for vegetarian diets but not for vegan, as it contains dairy. It is not keto or paleo-friendly due to the flour and starch content. It may not be ideal for low-calorie diets, but portion control can help. Those following a gluten-free diet should substitute regular flour with a gluten-free alternative. Individuals on a DASH diet should reduce the cheese and butter to minimize sodium and fat intake.