healthier green bean casserole - cook for your life- anti-cancer recipes

Green Bean Casserole

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 6 servings
Carrot Icon for Number of Ingredients Size 8 ingredients
This Green Bean Casserole is a lighter variation on the classic that’s pretty easy to put together as well as delicious . Wonderful Greek yogurt is the key ingredient. It is creamy, rich tasting,...

Ingredients

  • 1 pound green beans
  • 2 tablespoons olive oil
  • 2 portabella mushroom tops, cut in small dice
  • 2 shallots, thinly sliced
  • 1 cup Greek yogurt
  • ¼ cup milk
  • 1 teaspoon salt
  • 1 teaspoon pepper

Nutrition Facts

Calories

133 cals

Fat

8 g

Saturated Fat

3 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

12 g

Sugar

7 g

Fiber

3 g

Protein

6 g

Sodium

424 mg

Directions

  1. Preheat oven to 350 degrees.
  2. Bring a pot of water to a boil. Drop green beans in and boil for about 5 minutes, or until the green beans are soft. Drain the beans and let cool.
  3. In a sauté pan, heat olive oil. Add the mushrooms and cook on medium heat, stirring, until soft, about 3 to 5 minutes. Remove pan from the heat and transfer mushrooms to a large bowl. Add a few more tablespoons of olive oil to the same pan and add the shallots. Sauté for about three minutes, stirring until the shallots are starting to turn golden brown. Remove pan from the heat and set aside.
  4. In a small bowl, whisk together the yogurt and milk until smooth. Add the green beans to the bowl with the mushrooms and pour the yogurt mixture on top. Stir gently to coat the vegetables with the yogurt. Season with salt and pepper.
  5. Pour the green beans into greased 8x8 casserole dish. Top with the shallots, placing them evenly over the top of the green beans.
  6. Bake for 15 minutes, or until the casserole is warm in the center and the shallots are golden brown.

Chef Tips

You can use 1 pound of white button mushrooms, quartered, if you can’t find good portabellas.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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