Healthy Recipe Day 3: Healthy Take on a Family Favorite – Green Bean Casserole

Green Bean CasseroleGreen bean casserole is a family favorite around Thanksgiving, but the original recipe isn’t the healthiest choice for you and your family.

A couple of quick and easy swaps in the recipe can make it a lower calorie, more nutritious side dish for your Thanksgiving meal.

Using fresh or even frozen green beans instead of canned will add more nutrients to your meal. The canning process can strip some out some of the nutritional value of the vegetable.

This is also true for the topping of the dish. Instead of using canned fried onions, frizzle your own onions to add onto the top of your casserole. You can also throw in a ton of little extras into the dish, including almonds or bits of mushroom to add more flavor and texture while keeping it healthy.

If your family isn’t a fan of green beans, you can use this recipe with a variety of other veggies, like fresh broccoli.

Ingredients

  • 1 lb. fresh green beans, cooked and drained
  • 1 can low sodium, low fat condensed mushroom soup
  • 1/2 cup slivered almonds (optional)
  • 1/2 cup sliced fresh mushrooms (optional)
  • 1/2 cup skim or reduced fat milk
  • 1/2 teaspoon low sodium soy sauce
  • 1 teaspoon onion powder
  • 1/8 teaspoon ground black pepper
  • 1 medium onion, thinly sliced
  • 1/2 cup vegetable oil

Instructions

  1. Heat the oven to 350 degrees F.
  2. Cut the onions thinly very thinly.
  3. Heat the oil in a small saucepan over medium heat. The onion should sizzle a little bit when added to the oil.
  4. Cook half of the onions at a time, stirring them occasionally until they are a deep golden brown, about 5 minutes.
  5. Remove the onions with a slotted spoon to paper towels to allow them to drain.
  6. Stir together the cooked green beans, soup, milk, soy sauce, almonds (optional), onion powder and black pepper in a 1 ½ quart casserole dish.
  7. Bake the casserole for 25 minutes, or until hot.
  8. Stir the green bean mixture, and then top with the onions, and cook another 5 minutes or until the onions are heated through.

Nutritional Information (Makes 12 servings)
Per serving: 131 calories; 11.8g total fat; 203.6g sodium; 6g carbohydrates; 1.3g fiber; 2.1g protein

 

Photo credit: willie

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