Tasty Tuesday: Green Bean Casserole

Since this week is Thanksgiving, I thought I’d share a recipe for Green Bean Casserole that I discovered on WebMD.com. Most of us a familiar with Campbells Classic Green Bean Casserole, but this one has fewer calories, twice as much protein, and half the fat.  That’s my idea of a lighter Thanksgiving side dish!  Check it out:

Makes 9 side dish servings

Ingredients:

  • 1 tablespoon butter or canola margarine
  • 1 cup fat-free or light sour cream
  • 2 tablespoons quick-mixing flour (regular flour can also be used)
  • 1 teaspoon salt
  • 1 teaspoon granulated sugar
  • 1/2 cup chopped onion
  • 16 ounce bag of frozen French-style green beans (if you want to use canned, use 3 cans, 14.5-ounce each, drained)
  • 1 cup shredded reduced-fat cheddar cheese
  • 1/2 cup crumbled reduced fat crackers (buttery, not soda crackers), about 10 crackers
  •  canola cooking spray

Instructions:

  1.  Preheat oven to 350°F. Coat a 9×9-inch baking dish with canola cooking spray.
  2.  Melt 1 tablespoon of butter in 2 cup glass measure in microwave. Stir in 2 tablespoons of the sour cream and the flour. Add remaining sour cream, salt, and sugar, and stir until well blended.
  3. In large bowl, blend the sour cream mixture with the green beans and half of the cheddar cheese and spread mixture into prepared baking dish.
  4. Spread remaining cheese over the top and top with the cracker crumbs. Spray the cracker topping lightly with canola cooking spray.
  5.  Bake for 30-35 minutes or until the top is golden and sauce is bubbly.

Nutritional Info:

  • Calories 115
  • Protein6 g
  • Carbohydrates13.5 g
  • Fat 4 g
  • Cholesterol 10 mg
  • Sodium3 68 mg
  • Calories from Fat 31%

You can check out the original recipe from WebMD.com here. 

For those of you who LOVE those French’s Fried Onions that are on the classic green bean casserole, I don’t blame you – they are yummy! So if you can’t live without them, consider adding a few tablespoons on this lighter version so you don’t feel like you’re missing out. But remember – the key is moderation. Those fried onions have 3 grams of fat and 45 calories per serving, which is just 2 tablespoons.

Happy Thanksgiving! 🙂


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