Green Bean Casserole

CentraCare Health Weight Management Recipe

Ingredients

• 1 lb. frozen green beans (French cut is best), thawed
• 10.5 oz. canned, reduced-fat, low-sodium cream of mushroom soup
• ½ cup low-fat sour cream
• ½ tsp. ground black pepper
• 1 small onion, cut into thin strips
• Nonstick cooking spray
• ½ cup whole-wheat flour

Directions

1. Preheat oven to 350°F.
2. In a 9 x 13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes.
3. While casserole bakes, spread out onion sticks and lightly spray with cooking spray.
4. Sprinkle flour over onion pieces, tossing to coat equally.
5. Spray a medium-large skillet with cooking spray and heat to medium heat. Add onions and cook until crispy, stirring occasionally.
6. Remove casserole from oven, add ½ onions and stir well.
7. Top with remaining onions and return to oven, bake 5 more minutes.

Yield: 8 servings
Serving Size: ½ cup

Nutrition Information Per Serving

• Calories: 77
• Fat: 2 g.
• Cholesterol: 4 g.
• Sodium: 138 mg
• Carbs: 12 g.
• Fiber: 2 g.
• Protein: 3 g.

Exchanges per serving: ⅓ Protein; ½ Vegetable; ½ Fat

*Recipe taken from The American Heart Association.