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Healthy Green Bean Casserole

A healthier alternative to the traditional Thanksgiving green bean casserole.

Healthy Green Bean Casserole Bean

Healthy Green Bean Casserole

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Ingredients for Onion Topping:

  • 1/2 tsp canola oil
  • 1 cup onion, thinly sliced
  • 1/2 cup fresh breadcrumbs

Ingredients for Sauce and Green Beans:

  • 2 cups skim milk
  • 6 black peppercorns
  • 1 bay leaf
  • Pinch grated nutmeg
  • 1/2 tsp canola oil
  • 1 small onion, finely chopped
  • 1/2 lb mushrooms, trimmed and sliced (3 cups)
  • 1 clove garlic, finely chopped
  • 1/4 cup all-purpose flour
  • 1/4 cup reduced-fat sour cream
  • 1 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1 9-oz package frozen green beans or 2 cups fresh green beans


Here are your instructions to make topping:

  1. Heat oil in a large non-stick skillet over low heat.

  2. Add sliced onion and cook, stirring occasionally, until tender and golden, about 30 minutes. Set aside.

  3. Preheat oven to 350 degrees. Spread breadcrumbs on a baking sheet and toast, stirring once, until lightly browned, 5-to-10 minutes. Set aside.

Here are your instructions to make sauce:

  1. Combine milk, peppercorns, bay leaf, and nutmeg in a medium saucepan and heat over low until steaming.

  2. Remove from heat, let stand for 5 minutes, and then strain into a measuring cup. (Discard peppercorns and bay leaf.)

  3. Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3-to-4 minutes.

  4. Add mushrooms and garlic and cook, stirring, until tender, 3-to-4 minutes.

  5. Sprinkle flour over the vegetables and cook, stirring, for 1 minute.

  6. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring.

  7. Reduce heat to low and cook, stirring, until thickened, about 1 minute.

  8. Remove from heat. Whisk in sour cream, salt and pepper.

Recipe Notes

Healthy Green Bean Casserole Bean

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Healthy Green Bean Casserole Bean Nutrition Facts

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I am a busy mom who has learned that getting fit changed more than just my body. I help people get more than fit by offering, one on one support along with my personal journey, plus a community of people looking to get more than fit too.

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