1 cup serving:
11 g protein
114 mg sodium
4 g fat
Traditional “Cream of Mushroom Soup/Fried Onion” Green Bean Casserole:
3/4 cup serving:
3 g protein
530 mg sodium
9 g fat
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
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.
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.