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Sarah’s Green Bean Casserole

8
Servings Made

15m
Prep Time

30m
Cook Time

45m
Total Time

Courtesy of USDA MyPlate

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! - Sarah, MyPlate Nutritionist

Ingredients

  • 4 cups fresh green beans (trimmed)
  • 1 cup onion (diced)
  • 2 cups mushrooms (diced)
  • 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

Directions

  1. Preheat the oven to 350 degrees.
  2. 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.
  3. Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2.5 minutes on high to soften. Set aside.
  4. Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).
  5. Whisk in the milk and cook over low heat until you have a thick white sauce.
  6. Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
  7. Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).
  8. 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.
  9. Bake at 350˚F for about 30 minutes or until crackers are golden brown.

Nutrition per serving (1 serving)

Nutrients

Amount

Calories

111

Fat

4g

Saturated Fat

1g

Cholesterol

4mg

Sodium

274mg

Carbohydrates

17g

Fiber

3g

Sugar

4g

Protein

4g

MyPlate Food Groups

Vegetables

1 cup

Grain

1/2 ounces

Dairy

1/4 cups

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