A+ Green Bean Casserole

DESCRIPTION

This updated version of the iconic green bean casserole has 53% less sodium than its traditional counterpart. This version has beneficial omega-3 fatty acids as a result of the added walnuts.

Total Time
1 Hr
Serves
8
Meal
Dinner
Course
Side

Total Time

Prep Time
15 Mins
Cook Time
45 Mins
Total Time
1 Hr

Nutrition

Calories
170 cal
Total Fat
11 g
Polyunsaturated Fat
6 g
Cholesterol
0 mg
Sodium
370 mg
Carbohydrates
16 g
Dietary Fiber
4 g
Protein
6 g

Ingredients

Green Beans

  • 2 tablespoons vegetable oil spread
  • 4 ounces mushrooms, minced
  • 1 cup onion, chopped
  • 3 tablespoons flour
  • 1 1/2 cups chicken stock
  • 1/2 cup fat-free half & half
  • 3/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 pounds fresh green beans, trimmed

Topping

  • 2/3 cup croutons, seasoned, crushed, whole grain
  • 2/3 cup California walnuts, chopped
  • 2 tablespoons vegetable or soy spread, melted
  • 1/2 cup onion, minced

Preparation

  1. Melt spread in a medium saucepan over medium heat. Add mushrooms and onion; cook, stirring frequently, for 10 minutes. Stir in flour; cook and stir for 5 minutes more. Slowly add stock and bring mixture to a boil; reduce heat and simmer for 10 minutes. Stir in half & half and season with salt and pepper; set aside.
  2. Preheat oven to 350°F. Cook beans in boiling water for 5 minutes. Drain well then add to mushroom sauce; toss to coat with mixture. Transfer to an 11 x 7-inch baking dish.
  3. Stir together all topping ingredients until well blended and sprinkle around the edge of the beans.
  4. Bake for 20 minutes or until golden brown on top.