Athenian Green Bean Casserole

🥦🍲 Sure, I’d be happy to provide you with all the information you need about Athenian Green Bean Casserole! 🥦🍲

What is Athenian Green Bean Casserole?
Athenian Green Bean Casserole is a delightful Mediterranean-inspired dish that combines the freshness of green beans with rich, savory flavors. It’s a unique twist on the classic green bean casserole, incorporating ingredients and seasonings commonly found in Greek cuisine.

History:
The exact origin of Athenian Green Bean Casserole isn’t well-documented, but it likely draws inspiration from traditional Greek cooking. Greece is famous for its love of fresh vegetables, herbs, and olive oil, and these elements are key components of this dish.

Components:

• Fresh green beans: The star of the show, green beans add a vibrant, crunchy element to the casserole.
• Tomatoes: Usually fresh, ripe tomatoes or canned tomatoes are used to create a flavorful tomato sauce.
• Olive oil: Essential in Mediterranean cooking, it infuses the dish with a distinctive richness.
• Onions and garlic: These aromatics provide depth and complexity to the sauce.
• Herbs and spices: Oregano, thyme, and parsley are commonly used, along with a touch of red pepper flakes for some heat.
• Feta cheese: A creamy and tangy addition that’s sprinkled on top for a cheesy finish.
• Breadcrumbs: These give a crunchy texture to the casserole topping.

Steps to Prepare Athenian Green Bean Casserole:

1. Preheat the oven to 375°F (190°C).

2. Prepare the green beans: Trim the ends of the green beans and blanch them in boiling water for about 3-4 minutes. Drain and set aside.

3. Make the tomato sauce: In a skillet, heat olive oil over medium heat. Sauté chopped onions and minced garlic until they become fragrant and translucent. Add chopped tomatoes, oregano, thyme, and red pepper flakes. Cook until the mixture thickens and the flavors meld.

4. Combine green beans and sauce: Mix the blanched green beans into the tomato sauce. Stir well to ensure the beans are coated evenly.

5. Transfer to a baking dish: Pour the green bean mixture into a casserole dish.

6. Top with breadcrumbs and feta: Sprinkle a layer of breadcrumbs and crumbled feta cheese over the green bean mixture.

7. Bake: Place the casserole dish in the preheated oven and bake for about 20-25 minutes or until the top is golden brown and the casserole is bubbling.

8. Serve: Once done, let it cool for a few minutes, then serve your Athenian Green Bean Casserole with a garnish of fresh parsley.

Time Needed to Prepare:
Athenian Green Bean Casserole typically takes around 45 minutes to 1 hour to prepare, including both the prep and baking time. It’s a relatively simple yet delicious dish that’s perfect for gatherings or as a side for a Mediterranean-inspired meal. 😋🍽️

🥗📊 Absolutely, here are the nutrition facts and some health information for Athenian Green Bean Casserole:

Nutrition Facts (Per Serving):

• Calories: Approximately 250-300 calories per serving (varies based on serving size and specific ingredients used).
• Protein: Typically provides about 7-10 grams of protein per serving.
• Carbohydrates: Around 15-20 grams of carbohydrates per serving.
• Fiber: A good source of dietary fiber, with approximately 5-7 grams per serving.
• Fats: Contains 15-20 grams of fat per serving, mainly from olive oil and feta cheese.
• Vitamins and Minerals: Rich in vitamins like vitamin C, K, and various B vitamins. It’s also a good source of minerals such as calcium, potassium, and iron.

Health Information:

• Rich in Fiber: Athenian Green Bean Casserole is packed with dietary fiber, which is beneficial for digestive health and can help maintain steady blood sugar levels.

• Low in Cholesterol: This dish is naturally low in cholesterol, which can be advantageous for heart health.

• Healthy Fats: The primary source of fat in this casserole is olive oil, which contains monounsaturated fats that are considered heart-healthy.

• Vitamins and Minerals: The variety of vegetables and herbs in this casserole provide essential vitamins and minerals that support overall health and immune function.

• Antioxidants: Ingredients like tomatoes and green beans contain antioxidants that may help protect cells from damage.

• Protein: While not an exceptionally high-protein dish, it still provides a moderate amount of protein, which is essential for muscle maintenance and repair.

• Low Sugar: Athenian Green Bean Casserole is relatively low in added sugars, which is beneficial for those looking to manage their sugar intake.

Keep in mind that the exact nutritional content can vary depending on specific ingredients and serving sizes, so it’s a good idea to use a nutrition calculator if you need precise values based on your recipe. Enjoy this dish as part of a balanced diet for a healthy and delicious meal! 🥗😊