Recipe of the Month 11/1: Green Bean Casserole

Yields 8 Servings: 

Ingredients 

• 1 pound frozen green beans (French cut is best), thawed
• 1 10.5-ounce can reduced-fat, low-sodium cream of mushroom soup
• 1/2 cup low-fat sour cream
• 1/2 teaspoon pepper
• 1 small onion (cut into thin strips)
• Cooking spray
• 1/4 cup whole-wheat flour 

Instructions: 

1.Preheat the oven to 350˚F. 

2.In a 13 x 9 x 2-inch glass baking dish, stir together the green beans, soup, sour cream, and pepper until well blended. Bake for 20 minutes. 

3.Meanwhile, spread out the onion strips on a baking sheet. Lightly spray the onion strips with cooking spray. 4.Sprinkle the flour over the onion strips, tossing to coat. 

5.Lightly spray a medium-large skillet with cooking spray. Cook the onions on medium-high heat for 3 to 4 minutes, or until crispy, stirring occasionally. 

6.When the casserole is done baking, remove it from the oven. Stir half of the onions into the green bean mixture. 7.Top with the remaining onions. Bake for 5 minutes, or until the onions on top are browned. 

Adapted From: https://recipes.heart.org/en/recipes/green-bean-casserole 

Nutrition Facts Per Serving : Calories 80, total Fat 2.0g, Saturated Fat 0.5 g, Trans Fat 0.0g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 0.5 g, Cholesterol 4 mg, Sodium 138 mg, Total Carbohydrate 12 g, Dietary Fiber 2g, Sugars 3g, Added Sugars 0g, Protein 3 g 

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Brianna Lawless, MS, RDN