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Green Bean Casserole

November 9, 2009 by Dale Benedict  
Filed under Recipes

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GREEN BEAN CASSEROLE 

To lighten up this traditional favorite, we used crushed low-sodium crackers on top of sautéed fresh onions instead of fried onions, which reduced the fat, sodium and calories.  Substituting nonfat milk for whole milk further decreased the fat and calories.

Healthier Makeover by: Karen Lush, M.P.H., R.D., corporate dietitian and program development manager for Jenny Craig. (www.jennycraig.com)  

Ingredients:

  • ½ cup chopped onion
  • 1 teaspoon soft margarine
  • 1 (10 3/4-ounce) can low-sodium, low-fat cream of mushroom soup
  • ½ cup nonfat milk
  • 1/8 teaspoon ground black pepper
  • 2 (9-ounce) packages frozen French-cut green beans, thawed and drained
  • 10 Ritz low-sodium crackers, crushed 

    Directions:
  • Sauté chopped onion in 1 teaspoon margarine until soft.
  • Combine soup, milk and pepper in a 1 1/2-quart baking dish and stir until blended.
  • Stir in beans and half the sautéed onion.
  • Top with remaining onion.
  • Bake at 350 degrees for 30 minutes or until hot. Stir.  Sprinkle with crushed crackers.
  • Bake 5 minutes longer. 

    Traditional: (per 3/4-cup serving): 170 calories 
    Healthier Makeover:  (per 3/4-cup serving): 105 calories, 3 grams total fat, 0.8 grams saturated fat, 224 milligrams sodium, 17 grams carbohydrate, 3 grams protein, 3 grams dietary fiber 
    Saving: 65 calories 
    Serves: 6
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