Get skinny with green bean casserole
Enjoy green bean casserole without all the guilt with this skinnier version.
Robin Richards/Observer-Reporter Catie Rogers
It’s Christmastime, and that means green bean casserole!
Green bean casserole has been a part of my family’s holiday menu for as long as I can remember. It’s easy to make, and is always one of the first side dishes to be passed around the dinner table.
Green beans are very low in calories and contain no saturated fat. They are also a very good source of fiber, vitamin A, vitamin K, folates, vitamin B-6, thiamin, and vitamin C. They contain healthy amounts of minerals such as iron, calcium, magnesium, manganese and potassium, which are essential for the body’s metabolism.
They’re a good source of dietary fiber, too, which can decrease the levels of LDL cholesterol (the bad cholesterol) in the body. A diet rich in fiber can also help the regulation of sugar in the blood stream for those who have diabetes or at risk of developing diabetes.
Health-conscious folks will love this skinnier version of green bean casserole. I cut the fat and cholesterol in half by substituting Campbell’s Healthy Request Condensed Cream of Mushroom Soup to substitute for the regular Condensed Cream of Mushroom Soup. I also used skim instead of 2 percent milk, cutting the calories and fats in half while still maintaining all the vitamins and minerals contained in milk. And I swapped low-sodium soy sauce for regular soy sauce to reduce the sodium content, a plus for those watching their blood pressure.
Enjoy, and happy holidays!
Skinny Green Bean Casserole
Makes: 6 servings
• Ingredients
1 can Campbell’s Healthy Request Condensed Cream of Mushroom Soup
¼ cup skim milk
1 teaspoon onion powder
1/8 teaspoon ground black pepper
1 teaspoon reduced-sodium soy sauce
1 pound fresh cut green beans (about 3 cups), cooked and drained, or 1 bag (16 ounces) frozen green beans, thawed
2 tablespoons crushed French’s French Fried Onions
Stir the soup, milk, onion powder, black pepper, soy sauce and green beans in a 1 ½ quart casserole. Bake at 350 degrees for 25 minutes or until the mixture is hot and bubbling. Stir the bean mixture. Top with onions. Bake another 5 minutes or until the onions are golden brown.
Per serving: 164 calories, 7.9 grams fat, 2.5 mg cholesterol, 4.5g fiber, 3.8g protein, 19.9g carbohydrates, 463.5mg potassium
Catie Rogers is a health professional with the Women, Infants and Children program at Community Action Southwest.