A+ Green Bean Casserole

A+ Green Bean Casserole

Skill Level

Easy

Total Time

1 hour

Yield

Serves

8

This updated version of the iconic green bean casserole has 53% less sodium than its traditional counterpart. This version has beneficial omega-3 fatty acids as a result of the added walnuts.

  • 2 tablespoons vegetable oil spread
  • 4 ounces mushrooms, minced
  • 1 cup chopped onion
  • 3 tablespoons flour
  • 1 1/2 cups chicken stock
  • 1/2 cup fat-free half & half
  • 3/4 teaspoon salt
  • Freshly ground pepper to taste
  • 1 1/2 pounds fresh green beans, trimmed
  • Topping
  • 2/3 cup crushed whole grain seasoned croutons
  • 2/3 cup chopped walnuts
  • 2 tablespoons vegetable or soy spread, melted
  • 1/2 cup minced onion
  1. Melt spread in a medium saucepan over medium heat. Add mushrooms and onion; cook, stirring frequently, for 10 minutes. Stir in flour; cook and stir for 5 minutes more. Slowly add stock and bring mixture to a boil; reduce heat and simmer for 10 minutes. Stir in half & half and season with salt and pepper; set aside.
  2. Preheat oven to 350°F. Cook beans in boiling water for 5 minutes. Drain well then add to mushroom sauce; toss to coat with mixture. Transfer to an 11 x 7-inch baking dish.
  3. Stir together all topping ingredients until well blended and sprinkle around the edge of the beans.
  4. Bake for 20 minutes or until golden brown on top.

Calories
180

Total Fat
11

Saturated Fat
2.5

Monounsaturated Fat
3

Polyunsaturated Fat
10

Trans Fat
0

Cholesterol
0

Sodium
380

Carbohydrates
16

Dietary Fiber
4

Protein
5