Low-fat green bean casserole

Introduction

History

The green bean casserole recipe was created in 1955 by the Campbell Soup Company. It was originally intended as a way to promote their cream of mushroom soup, but it quickly became a popular dish in households across the country. Over the years, the recipe has been adapted and modified to suit different tastes and dietary preferences.

Ingredients

How to prepare

Variations

Cooking Tips & Tricks

Make sure to thaw and drain the green beans before using them in the casserole to prevent excess moisture.

- For a crispier topping, broil the casserole for a few minutes after baking.

- Feel free to add extra seasonings like garlic powder, onion powder, or paprika for additional flavor.

Serving Suggestions

Serve this low-fat green bean casserole as a side dish alongside roasted turkey, grilled chicken, or baked ham. It pairs well with mashed potatoes, cranberry sauce, and dinner rolls.

Cooking Techniques

Sauté the onions until they are soft and translucent to enhance their flavor.

- Gradually add the milk to the flour mixture to prevent lumps from forming in the sauce.

- Bake the casserole at a moderate temperature to ensure that it cooks evenly without burning.

Ingredient Substitutions

Use almond or soy milk in place of skim milk for a dairy-free version of this recipe.

- Replace the stuffing mix with crushed crackers or breadcrumbs for a different topping.

Make Ahead Tips

You can prepare the casserole up to a day in advance and store it in the refrigerator until ready to bake. Just add the topping right before baking to ensure it stays crispy.

Presentation Ideas

Garnish the casserole with fresh parsley or chives before serving for a pop of color. Serve it in a decorative baking dish for a festive touch.

Pairing Recommendations

This low-fat green bean casserole pairs well with a variety of main dishes, such as roast chicken, grilled salmon, or vegetarian lasagna. It also complements side dishes like roasted vegetables, quinoa salad, or sweet potato casserole.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat individual servings in the microwave or oven until heated through.

Nutrition Information

Calories per serving

Each serving of this low-fat green bean casserole contains 139 calories.

Carbohydrates

Each serving of this low-fat green bean casserole contains 18.7 grams of carbohydrates.

Fats

Each serving of this dish contains 4.7 grams of fat.

Proteins

Each serving of this casserole provides 6.9 grams of protein.

Vitamins and minerals

This dish is a good source of iron, providing 0.8 milligrams per serving. It also contains 169 milligrams of calcium.

Alergens

This recipe contains dairy (cheese and yogurt) and wheat (flour and stuffing mix).

Summary

This low-fat green bean casserole is a nutritious dish that is low in calories and fat. It provides a good amount of protein, iron, and calcium, making it a healthy option for any meal.

Summary

This low-fat green bean casserole is a delicious and nutritious dish that is perfect for any occasion. With a creamy sauce, tender green beans, and a crispy topping, it's sure to be a crowd-pleaser. Enjoy this healthier version of a classic recipe with your family and friends!

How did I get this recipe?

The memory of discovering this recipe is still vivid in my mind. It was a warm summer day, and I had just finished attending a cooking class at the local community center. The class was focused on healthier versions of traditional dishes, and I was eager to learn new ways to cook light and nutritious meals. As I flipped through the recipe booklet we were given at the end of the class, one particular dish caught my eye - low-fat green bean casserole.

I had always loved green bean casserole, but the traditional recipe was heavy on cream of mushroom soup and fried onions. I was excited to see a healthier version that used fresh ingredients and reduced fat options. The instructor had mentioned that this recipe was passed down from her grandmother, who was a master at creating delicious and nutritious meals.

I immediately set out to gather the ingredients for the low-fat green bean casserole. I went to the local farmer's market to pick up some fresh green beans, mushrooms, and onions. I also stopped by the grocery store to grab some low-fat cream of mushroom soup and whole wheat bread crumbs.

As I began to prepare the dish in my kitchen, I couldn't help but think back to my own grandmother and the recipes she had passed down to me. She was a wonderful cook and had taught me everything I knew about cooking. I remembered spending hours in her kitchen, watching her cook with love and care. She had a knack for creating delicious meals that always brought our family together around the dinner table.

As the aroma of the green bean casserole filled my kitchen, I felt a sense of nostalgia and gratitude for all the recipes and cooking techniques my grandmother had taught me. I knew that she would have loved this healthier version of a classic dish.

When the casserole was finally ready, I couldn't wait to dig in. The green beans were perfectly cooked, the mushrooms added a savory depth of flavor, and the whole wheat bread crumbs provided a crunchy topping that was both satisfying and guilt-free.

I shared the low-fat green bean casserole with my family that evening, and they all raved about how delicious it was. My husband even went back for seconds, which was a rarity when it came to vegetables!

From that day on, low-fat green bean casserole became a staple in our household. I made it for every holiday gathering, potluck, and family dinner. It was a dish that always brought smiles to everyone's faces and satisfied their taste buds without the guilt of heavy, calorie-laden ingredients.

As I continued to cook and experiment with new recipes, I always remembered the lesson I learned that day - that delicious food doesn't have to be unhealthy. With a little creativity and some fresh ingredients, I could create dishes that were both nutritious and satisfying.

And so, the recipe for low-fat green bean casserole became a cherished part of my culinary repertoire - a reminder of the day I discovered a healthier way to enjoy a beloved classic dish. And I knew that my own grandchildren would one day learn this recipe from me, just as I had learned from my own beloved grandmother.

Categories

| American Recipes | Cheese Recipes | Green Bean Recipes | Low-calorie Recipes |

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