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Green bean casserole

GEHA | December 10, 2019

A reliable crowd pleaser, now guilt-free.

Ingredients:

  • 1 lb. frozen green beans (French cut is best), thawed
  • 10.5 oz. canned, reduced-fat, low-sodium cream of mushroom soup
  • 1/2 cup low-fat sour cream
  • 1/2 tsp. pepper
  • 1 small onion (cut into thin strips)
  • nonstick cooking spray
  • 1/4 cup whole-wheat flour

Directions

  1. Preheat oven to 350 degrees.
  2. In a 9x13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes.
  3. While casserole bakes, spread out onion sticks and lightly spray with cooking spray.
  4. Sprinkle flour over onion pieces, tossing to coat equally.
  5. Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions and cook until crisply, stirring occasionally.
  6. Remove casserole from oven, add ½ onions and stir well.
  7. Top with remaining half and return to oven, bake 5 minutes more.

Makes 6 servings.

Nutritional values per serving:

77calories
2.0 gtotal fat
0.5 gsaturated fat
12 gcarbohydrate
2 gdietary fiber
3 gprotein
138 mgsodium

 

Reprinted on December 10, 2019, courtesy of the American Heart Association. For more, visit heart.org.