Jump to content

Healthy Green bean casserole! 116 cals per serving


CindyA

Recommended Posts

Hey everyone! Are you excited for Thanksgiving feast time? Here is a healthy way to make the famous Green bean casserole, we all know & love. What side to you go to first? Please post a comment below and I will find a healthy (still yummy) way to prepare it.

Sarah's Green Bean casserole:

http://www.choosemyplate.gov/healthy-eating-tips/sample-menus-recipes/SarahsGreenBeanCasserole.pdf

4 cups fresh green beans, trimmed

• 1 cup onion, diced

• 2 cups mushrooms, diced

• 1½ Tbsp butter

• 2 Tbsp flour

• 1 cup skim milk

• 1 Tbsp Worcestershire sauce

• 1/8 tsp black pepper

• 1/8 tsp garlic powder

• ¾ tsp salt

• 16 low sodium whole wheat crackers

• 1 tsp olive oil

• ½ tsp onion powder

INSTRUCTIONS:

1. Blanch the green beans in boiling water for about 3 minutes for crisper beans, longer for a softer texture.

Then plunge in ice water. Drain and set aside.

2. Place diced onions and mushrooms in a microwaveable bowl and microwave for about 1.5 minutes on high to

soften. Set aside.

3. Melt the butter over medium heat. Once heated, stir in our with a whisk and cook for about 2 minutes

(continuously whisking).

4. Whisk in the milk and cook over low heat until you have a thick white sauce.

5. Stir in Worcestershire sauce, garlic powder, black pepper, and salt.

6. Stir the drained green beans, onions, and mushrooms into the white sauce.

7. Pour into a casserole dish sprayed with nonstick spray.

8. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.

9. Bake at 350 ˚F for about 30 minutes or until crackers are golden brown.

:D Total Calories 116 Calories

:) Grains ½ oz

:) Vegetables 1 cup

Dairy ¼ cup

Nutrient Info

Carbohydrate 17 g

Dietary Fiber 3 g

Saturated Fat 2 g

Cholesterol 6 mg

Sodium 274 mg

Link to comment
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Restore formatting

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...