1 cup serving:

11 g protein
114 mg sodium
4 g fat
143 calories
Traditional “Cream of Mushroom Soup/Fried Onion” Green Bean Casserole:
3/4 cup serving:
3 g protein
530 mg sodium
9 g fat
161 calories
Aunt Frannie’s “Healthy Twist” on Green Bean Casserole, Amy Richardson, CNT: (Download pdf. here)
1/2 onion, sliced
4 cups fresh green beans
1 3/4 cups plain greek yogurt
1/4 cup fresh grated parmesan cheese (plus 1 TBS for garnish)
1/4 cup panko style bread crumbs (plus 2 TBS for garnish)
2 TBS olive oil
dashes nutmeg if desired
dashes sea salt
dashes crushed red pepper
Nutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean CasseroleNutritious and Delicious Green Bean Casserole

 

 

 

 

 

 

Directions:

Preheat oven to 350 degrees.
Heat skillet to medium high with 2 TBS olive oil
Add sliced onions and saute until soft. Add green beans and blanche/saute until slightly cooked.
Add spices.
In mixing bowl: mix hot green bean and onion mixture with yogurt. Add parm and panko. Mix thoroughly and pour and spread into 8×8 square baking dish. Top with remaining TBS of panko and parm.  Bake @ 350 for 25 min. on middle rack until bubbly and browning. Brown an extra 2 minutes on top rack on “broil” setting but careful not to burn.
*Note: add sliced mushrooms to skillet if desired.
*Note: double or triple if serving more than 5-6 people.
This recipe packs more protein, less sodium, and less fat. It’s nutrient dense and doesn’t have artificial fillers, and is easier to digest than traditional casseroles.