Sarah’s Green Bean Casserole
This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret ingredient is the onion powder mixed with the cracker crumb topping. It tastes a lot like the fried onions in my mom’s recipe. I knew the result was good when my husband said he liked it better than the original. Enjoy!
- 30 minutes
- 8 Servings
- $3.00 - $5.99
Sarah’s Green Bean Casserole
This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret ingredient is the onion powder mixed with the cracker crumb topping. It tastes a lot like the fried onions in my mom’s recipe. I knew the result was good when my husband said he liked it better than the original. Enjoy!
- 30 minutes
- 8 Servings
- $3.00 - $5.99
Ingredients
- 4 cups fresh green beans
- 1 cup onion
- 2 cups mushrooms
- 1 tablespoon butter
- 2 tablespoons flour
- 1 cup skim milk
- 1 tablespoon Worcestershire sauce
- 1/8 teaspoon black pepper
- 1/8 teaspoon garlic powder
- 3/4 teaspoon salt
- 16 low sodium whole wheat crackers
- 1 teaspoon olive oil
- 1/2 teaspoon onion powder
Steps
Preheat the oven to 350 °F.
Blanch the green beans in boiling water for about 4 minutes for crisper beans or longer for a softer texture. Then plunge in ice water. Drain and set aside.
Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2 1/2 minutes on high to soften. Set aside.
Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).
Whisk in the milk and cook over low heat until you have a thick white sauce.
Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).
Pour into a casserole dish sprayed with nonstick spray. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.
Bake at 350 °F for about 30 minutes or until crackers are golden brown.
Ingredients
Serving Size: 1 portion of Sarah's Green Bean Casserole
| Nutrients | Amount |
|---|---|
| Total Calories | 111 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 4 mg |
| Carbohydrates | 17 g |
| Dietary Fiber | 3 g |
| Total Sugars | 4 g |
| Added Sugars included | 0 g |
| Protein | 4 g |
| Minerals | |
| Calcium | 79 mg |
| Potassium | 284 mg |
| Sodium | 274 mg |
| Copper | 158 mcg |
| Iron | 1 mg |
| Magnesium | 28 mg |
| Phosphorus | 102 mg |
| Selenium | 5 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 53 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 8 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 11 mcg |
| Folate | 37 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 23 mg |
Source:
- USDA Center for Nutrition Policy and Promotion
- Recipe submitted by Sarah, MyPlate Nutritionist