3000 Calorie Diet: How Many Servings of
Vegetables Do You Need Each Day?

Article by Diet Bites


For the 3000 Calorie Diet, the Vegetable Group daily serving recommendation equals 4 cups.

Tasty Vegetables That Count as One Serving

1 cup of canned green beans

1 small ear of corn on the cob

1/2 cup of mashed white potatoes

Let's put those healthy vegetables to good use in recipe that we can fit into our weight loss plan, shall we?

Reduced Fat Green Bean Casserole Recipe Ingredients

2 cans of green beans, liquid drained; these can be French cut or regular style
1 small can of reduced fat cream of mushroom soup plus 3/4 cup of reduced fat milk
1 cup of French-fried onions, divided

How to Prepare Our Green Bean Casserole Recipe

Combine the mushroom soup and the milk, then add the green beans and gently stir to coat the beans with the soup mixture. Next, add 1/2 cup of the onions to the mix. Bake at 350 degrees for about half an hour then remove and top with the remaining half of onions. Return to oven and bake an additional 5 minutes.

Cheesy Beans Recipe Ingredients

1 can of Ranch Style Beans, medium size
1 can of dark or light kidney beans, also medium size
1 cup of the following vegetable mix: chopped onions, bell pepper
1 cup of shredded reduced fat cheese

How to Prepare Our Cheesy Beans Recipe

Using cooking spray, sauté the vegetables in a deep bean pot. When they are tender we're ready for our next step.

Drain the can of kidney beans and then add to the cooking pot. Add the Ranch Style beans but do not drain. These contains a very tasty sauce that will assist with the liquid necessary when the cheese begins to melt in order to obtain a smooth consistency.

Once the beans begin to bubble and are nice and hot, sprinkle the cheese into the pot and stir. The Cheesy Beans can be added to corn or flour tortilla shells. Add pickled jalapeno slices or salsa if you wish. Serve with whole grain steamed rice and a nice salad mix if you wish.

2,200 Kcal Plan | 2,400 Calorie Diet | 2,600 Kcals

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