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 F.
  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 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.
  4. Pour the green beans into greased 8x8 casserole dish. Top with the shallots, placing them evenly over the top of the green beans.
  5. 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.

Chef Tips

Use 1 pound of white button mushrooms, quartered, if good portabellas are not available.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the  Oncology Nutrition for Clinical Practice, 2nd Ed.,  published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics.


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