Hvor mange kalorier er der i Sarah’s Green Bean Casserole?

En portion har 111 kcal. Opskriften giver 8 portioner (1 portion of Sarah's Green Bean Casserole hver).

Hvor meget protein er der i Sarah’s Green Bean Casserole?

4 g protein pr. portion med 17 g kulhydrat og 4 g fedt.

Hvad skal jeg bruge til Sarah’s Green Bean Casserole?

13 ingredienser: 4 cups fresh green beans (trimmed), 1 cup onion (diced), 2 cups mushrooms (diced), 1 tablespoon butter, 2 tablespoons flour og 1 cup skim milk ….

Sarah’s Green Bean Casserole

Name: Sarah’s Green Bean Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8 servings
Ingredients: 4 cups fresh green beans (trimmed); 1 cup onion (diced); 2 cups mushrooms (diced); 1 tablespoon butter; 2 tablespoons flour; 1 cup skim milk; 1 tablespoon Worcestershire sauce; 1/8 teaspoon black pepper; 1/8 teaspoon garlic powder; 3/4 teaspoon salt; 16 low sodium whole wheat crackers; 1 teaspoon olive oil; 1/2 teaspoon onion powder

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret.

111kcal pr. portion

4 gprotein

17 gkulhydrat

4 gfedt

8portioner (1 portion of Sarah's Green Bean Casserole)

Forberedelse: 15 min · Tilberedning: 30 min

Ingredienser

4 cups fresh green beans (trimmed) næringsindhold
1 cup onion (diced) næringsindhold
2 cups mushrooms (diced) næringsindhold
1 tablespoon butter næringsindhold
2 tablespoons flour næringsindhold
1 cup skim milk næringsindhold
1 tablespoon Worcestershire sauce næringsindhold
1/8 teaspoon black pepper næringsindhold
1/8 teaspoon garlic powder næringsindhold
3/4 teaspoon salt næringsindhold
16 low sodium whole wheat crackers
1 teaspoon olive oil næringsindhold
1/2 teaspoon onion powder næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	111 kcal
Fedt i alt	4 g	5 %
Mættet fedt	1 g	5 %
Kolesterol	4 mg	1 %
Natrium	274 mg	12 %
Kulhydrat i alt	17 g	6 %
Kostfibre	3 g	11 %
Sukkerarter i alt	4 g
Tilsat sukker	0 g	0 %
Protein	4 g	8 %
D-vitamin	0 µg	0 %
Calcium	79 mg	6 %
Jern	1 mg	6 %
Kalium	284 mg	6 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Vegetables: 1 cup

Fremgangsmåde

Preheat the oven to 350 °F.
Blanch the green beans in boiling water for about 4 minutes for crisper beans or longer for a softer texture. Then plunge in ice water. Drain and set aside.
Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2 1/2 minutes on high to soften. Set aside.
Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).
Whisk in the milk and cook over low heat until you have a thick white sauce.
Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).
Pour into a casserole dish sprayed with nonstick spray. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.
Bake at 350 °F for about 30 minutes or until crackers are golden brown.

Noter

Learn more about: Green Beans Onions Mushrooms

Kilde

USDA Center for Nutrition Policy and Promotion Recipe submitted by Sarah, MyPlate Nutritionist

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/sarahs-green-bean-casserole, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.