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Healthy Green Bean Casserole Recipe

Looking for an easy Healthy Green Bean Casserole recipe? Learn how to make Healthy Green Bean Casserole using healthy ingredients.


Submitted by kumieapples

Makes 9 servings



A great take on this holiday staple, without all the fat of the French's!

Recipe Ingredients for Healthy Green Bean Casserole

3/4 lb green beans
8 oz mushrooms
3 cloves garlic
1/2 small yellow onion
1/2 tbsp cornstarch
6 tbsp water
1/2 tsp chicken bouillon
5 tbsp fat free milk
1 tbsp water
1 tsp salt
1/2 tsp cayenne powder
1/2 tsp black pepper

Recipe Directions for Healthy Green Bean Casserole

  1. I use prepared chicken broth (fat free, reduced sodium) but you can make up the broth from bouillon for the same flavor and caloric approximation.

  2. In a good size stock pot, bring 1 quart of water plus 1/2 teaspoon salt to boil. While doing this, prepare green beans by detaching stems and breaking into pieces. If using canned green beans, that step can be skipped (obviously).

  3. When water is boiling, add green beans to pot. Cook 4-6 minutes until tender but not mushy. Strain, and rinse with cold water to stop the cooking process. Pour beans into casserole dish and set aside.

  4. Coarsely chop mushrooms, stems and all. Mince garlic.

  5. Spray a heavy pan (I don't use nonstick) with spray, then saute mushrooms and garlic until mushrooms release their juices, about 10 minutes.

  6. Prepare chicken broth. Whisk together with cornstarch, then pour this into skillet with mushrooms. Add spices and salt. Simmer until thickened, 3-5 minutes.

  7. Add milk and water (use more or less water depending on consistency of sauce). Simmer until thick, 3-5 minutes.

  8. Remove from heat and dump over green beans in casserole dish; stir to combine.

  9. In the same skillet used previously (and this is why I don't use nonstick) add 1 tbsp broth or water, and onions. Allow the liquid to evaporate, stirring only occasionally. The onions will turn and nice brown. Once they begin to stick, scrape and stir continuously for 30 seconds to a minute, caramelizing the onions nicely. Top the casserole with the onions.

  10. Place the casserole in a preheated 350F oven for 15-20 minutes, until heated thoroughly. Enjoy!

Categories

Vegetables, Side Dish, Vegetarian

Nutrition Facts
Serving Size 89.2g
Amount Per Serving
Calories
25
Calories from Fat
1
% Daily Value*
Total Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
268mg
11%
Potassium
186mg
5%
Total Carbohydrates
5.1g
2%
Dietary Fiber
1.6g
6%
Sugars
1.5g
Protein
1.8g
Vitamin A 6% Vitamin C 12%
Calcium 3% Iron 3%
* 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
95% confidence
A
  Good points
  • No saturated fat
  • Very low in cholesterol
  • High in calcium
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • Very high in niacin
  • High in pantothenic acid
  • High in phosphorus
  • Very high in potassium
  • High in riboflavin
  • High in selenium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
  • High in sugar
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