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Health Information Library Recipes Holiday green bean casserole

Holiday green bean casserole

Nutrition Facts

Serving Size About 2/3 cup
Calories 78

Amount Per Serving
Monounsaturated fat 1 g
Saturated fat Trace
Total fat 2 g
Sodium 34 mg
Cholesterol 1 mg
Dietary fiber 2 g
Protein 3 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Green bean casserole is a holiday favorite, but this version uses homemade white sauce instead of canned soup to cut the sodium without sacrificing flavor.

Ingredients

(Serves 10)
  • 3 teaspoons olive oil, divided
  • 1 medium onion, thinly sliced
  • 1/4 cup finely chopped onion
  • 1 clove garlic, finely chopped
  • 2 tablespoons water
  • 1 1/2 cups sliced mushrooms
  • 3 tablespoons flour
  • 1/2 teaspoon dried ground thyme
  • 1 1/2 cups skim milk
  • 1 pound fresh green beans, trimmed and cut into 1-inch pieces
  • 1/3 cup fresh whole-grain bread crumbs

Directions

Heat oven to 350 F.

Heat a large skillet over low heat and add 2 teaspoons of olive oil. Add sliced onion and saute for 15 to 20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and set aside.

Add the remaining 1 teaspoon of olive oil, chopped onion and garlic to skillet and cook for 2 to 3 minutes. Add water and mushrooms, cooking for an additional 5 minutes. Sprinkle flour and thyme over mixture and stir. Gradually stir in the milk. Increase heat to medium and stir constantly until the sauce thickens.

To cook the green beans, boil for 8 to 10 minutes in water. (Or, to save time, cook the beans with 2 tablespoons of water, covered in the microwave on high for 5 minutes.)

Drain beans and set aside. Spray a 2-quart casserole with cooking spray and place the green beans in the casserole. Pour the mushroom sauce over the green beans. Top with the sauteed onion slices and fresh bread crumbs. Bake for 15 minutes, or until the top is golden brown.

Last Updated: November 7th, 2015