Servings:
2 big portions
Ingredients:
¼ tbsp butter
¼ onion
60g champignons
185g green beans
½ tbsp butter
125ml milk
20g parmesan cheese
breadcrums
salt & pepper
nutmeg
onion powder
Preparation:
1) First, heat up a pan and roughly cut some champignons. Add oil to the pan and sear the champignons.
2) Then finely dice an onion and when the mushrooms have a nice color, reduce the heat and add the onions.
3) After a few minutes, when they have turned translucent and lost their sharpness, you can season them with salt and pepper and then set it aside.
4) Now that the mushrooms are ready, you have time to tend to the green beans. You can use fresh ones or frozen ones, it doesn’t really matter. Either way they have to be boiled until they are al dente.
5) In the meantime you can dissolve some butter in the pan you used earlier and add some flour to produce a roux. Then slowly pour in milk and season the sauce with salt, pepper, nutmeg and onion powder. And of course don’t forget the parmesan cheese!
6) Now stack the vegetables in a baking dish and pour the sauce over it.
7) Finish it off with some more parmesan cheese, you can never have enough cheese! And sprinkle over some breadcrumbs.
8) Cover it with aluminum foil and then bake the casserole in a preheated oven at 180°C or 356°F.
9) After 30 minutes, take off the foil and increase the temperature to 200°C or 392°F for about 15 minutes to give the casserole a nice crust.
Nutrient Analysis of one portion:
energy 191,5 kcal water 163,5 g alcohol 0,0 g
Macronutrients Vitamins Minerals
carbohydrates 11,8 g vitamin B1 0,1 mg NaCl 1,1 g
dietary fiber 4,7 g vitamin B2 0,4 mg sodium 446 mg
monosaccharides 1,6 g niacin 2,3 mg chlorine 728 mg
disaccharides 3,5 g pantothenic acid 1,4 mg calcium 278 mg
protein 9,9 g vitamin B6 0,3 mg magnesium 47,0 mg
fat 11,6 g biotine 13,3 µg potassium 487 mg
SAFA 6,8 g folic acid 25,1 µg phosphorus 229 mg
MUFA / PUFA 3,4 g / 0,7 g vitamin B12 0,2 µg sulfur 83,5 mg
linolic acid 0,4 g vitamin C 9,7 mg zinc 1,3 mg
linolenic acid 0,3 g vitamin E 0,5 mg copper 0,3 mg
cholesterol 31,7 mg vitamin D 0,4 µg manganese 0,5 mg
vitamin K 56,1 µg iron 1,5 mg
vitamin A 167,0 µg iodine 18,5 µg
carotene 0,4 mg
* the relative amounts show the percentage cover of the recommended daily nutrient intake (calculated for me personally, the values may differ for you depending on sex, age, height, weight and activity level)
** this recipe is inspired by a german blog about american food: www.usa-kulinarisch.de
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