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Healthy Green Bean Cassarole Recipe

Looking for an easy healthy green bean cassarole recipe? Learn how to make healthy green bean cassarole using healthy ingredients.


Submitted by blazedancer

Makes 6 servings



Great low fat healthy alternative to a sodium filled holiday fave

Recipe Ingredients for healthy green bean cassarole

2 tsp olive oil
1 medium onion, thinly sliced
1/4 cup finely chopped onion
1 pound fresh green beans, trimmed and sliced into 1 1/2-inch pieces
1 clove garlic, finely chopped
1 1/2 cups sliced mushrooms
3 tbsp flour
1/2 tsp dried thyme
1 1/2 cups nonfat milk
1 slice 100% whole wheat bread , fresh crumbs

Recipe Directions for healthy green bean cassarole

  1. Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

  2. Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

  3. Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

  4. Spread green beans in a 1 -2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

  5. Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Categories

Side Dish, Christmas, Thanksgiving

Nutrition Facts
Serving Size 189.8g
Amount Per Serving
Calories
102
Calories from Fat
18
% Daily Value*
Total Fat
2.0g
3%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
66mg
3%
Potassium
357mg
10%
Total Carbohydrates
17.4g
6%
Dietary Fiber
3.8g
15%
Sugars
6.0g
Protein
5.3g
Vitamin A 16% Vitamin C 24%
Calcium 13% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in calcium
  • High in dietary fiber
  • High in phosphorus
  • High in riboflavin
  • High in thiamin
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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