Are you looking for a delicious and nutritious side dish? Look no further than 2/3 cup (109 g) of green bean casserole, which contains only 100 calories! With its savory flavor and satisfying texture, this tasty casserole is a must-try for any home cook.

In addition to being low in calories, green bean casserole is also a good source of fiber and vitamins A and C. Its ingredients are simple and easy to find, making it a convenient and cost-effective dish to make.

In this article, we'll take a closer look at green bean casserole, including its ingredients, preparation methods, and health benefits. We'll also share some tips for serving it as well as some variations on the classic recipe. Let's dive in!

Calories per 2/3 cup

As mentioned in the introduction, a 2/3 cup (109 g) serving of green bean casserole contains only 100 calories. This makes it a great choice for those who are watching their calorie intake but still want a flavorful and filling dish. To keep the calorie count low, be sure to measure out your portions carefully and avoid going back for seconds. You can also experiment with reducing the amount of cheese or fried onions in the recipe to cut calories even further.

Serving size information

The recommended serving size for green bean casserole is 2/3 cup (109 g). This should be enough to provide a satisfying side dish for one person. If you're serving a larger group, you may need to double or triple the recipe accordingly. Just be sure to have plenty of side dishes available to round out the meal.

Ingredients used

The ingredients used in green bean casserole are simple and easy to find. They typically include canned green beans, condensed cream of mushroom soup, milk, soy sauce, black pepper, and French-fried onions. Some recipes may also include shredded cheese or other seasonings for added flavor. To make a vegetarian version of this dish, simply use a vegetarian cream of mushroom soup and omit the soy sauce or use a vegetarian substitute.

Preparation methods

To make green bean casserole, begin by preheating your oven to 350 degrees F (175 degrees C). Next, combine the green beans, cream of mushroom soup, milk, soy sauce, and black pepper in a mixing bowl. Stir well to combine. Transfer the mixture to a 2-quart (2-liter) baking dish and bake for 25 minutes. Sprinkle the fried onions on top and bake for an additional 5-10 minutes, or until the onions are golden brown and crispy. Remove from the oven and let cool for a few minutes before serving. Enjoy!

Health benefits

Green bean casserole offers several health benefits. For starters, it's a good source of dietary fiber, which can help promote healthy digestion and prevent constipation. It's also rich in vitamins A and C, which are important for immune function, skin health, and vision. The soy sauce used in the recipe also adds a healthy dose of amino acids and helps enhance the umami flavor of the dish.

Suitable for vegetarians

Green bean casserole can be easily adapted to suit a vegetarian diet. Simply use a vegetarian cream of mushroom soup and omit the soy sauce or use a vegetarian substitute. You can also experiment with adding other vegetables or protein sources to the recipe to make it more filling and nutritious.

Tips for serving

To get the most out of your green bean casserole, try serving it alongside other flavorful side dishes, such as mashed potatoes, roasted vegetables, or a hearty salad. You can also experiment with adding different toppings or seasonings to the dish, such as bacon bits, grated cheese, or herbs like thyme or rosemary. If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the casserole for a minute or two, or place it in the oven at 350 degrees F (175 degrees C) for 15-20 minutes.

Variations in recipes

One of the great things about green bean casserole is that it's highly customizable. You can add or subtract ingredients to suit your tastes, or try out different cooking methods to get a new twist on the classic recipe. Some variations you might consider include adding bacon bits or diced ham for a meatier version, using different types of cheese for added flavor, or topping the casserole with a crispy breadcrumb mixture instead of fried onions.

Calorie-cutting options

If you're looking to cut calories in your green bean casserole, there are a few things you can try. For starters, consider using a reduced-fat or low-sodium cream of mushroom soup to cut down on fat and sodium content. You can also experiment with reducing the amount of cheese or fried onions in the recipe to further reduce calorie intake. Another option is to use fresh or frozen green beans instead of canned, which can help reduce the sodium content and increase the overall nutritional value of the dish.

Frequently asked questions

Q: Can I make green bean casserole ahead of time? A: Yes, you can prepare the casserole ahead of time and store it in the refrigerator until you're ready to bake it. Just be sure to add the fried onions right before baking so they don't get soggy. Q: How many servings does this recipe make?