Skinny Green Bean Casserole

Saturday, November 23, 2013

From our skinny table to yours...

While green bean casserole was never a tradition in our home growing up, thankfully both of our hubbies grew up with this delicious side dish so we can now enjoy!  This quickly became a new tradition for us and now love this new addition!  Big surprise here, we decided to healthify (that really should be a word) this dish ;)

Is this a tradition in your homes?  We MUST warn you of the dangers if you're still making the traditional Campbell's recipe.  Campbell's soup contains both GMO's and MSG.  So please join us and kick Campbell's to the curb and turn this casserole into a healthy tradition that your kids will pass along to their kids! 
This delicious dish is super easy to whip together!   Simply blanch fresh cut green beans and pile them in a casserole dish.  On the stovetop sauté up garlic, onions and fresh mushrooms in red palm oil.  Red palm oil has a slight buttery taste and is loaded with antioxidants.  We then added in low sodium chicken stock, nutty parmesan cheese, a splash of half and half and thickened it up with whole wheat flour.  How fresh and delicious does that sound??

We topped this off with whole wheat panko for a crunchy topping everyone will love!  Yes, it's hard to think about taking away Gram's Cream of Mushroom Casserole, but just think about your children's future!  We promise, if our hubbies enjoy, yours will too!
CHEER'S to a healthy, organic and GMO free holiday!
Nutrition Facts Per Serving
Serves: 6
Calories: 96
Fat: 3.5 grams
Carbs: 12.9 grams
Dietary fiber: 3.0 grams
Protein: 3.9 grams
3 cups fresh cut green beans chopped
1 cup organic mushrooms chopped
1 & 1/2 cup organic chicken stock
3 cloves garlic minced
1 red onion thinly sliced
2.5 tbsp. organic whole wheat flour
2 tbsp. organic parmesan cheese
1 tbsp. organic half and half
1 tbsp. organic red palm oil (or olive oil)
1/2 cup whole wheat panko
Salt & Pepper
Let's get cooking!
1.  Set oven to 350 degrees
2.  Add fresh cut green beans to boiling water and cook for 3 minutes then rinse and set aside.
3.  Add red palm oil to sauté pan over medium heat.  Add thinly sliced red onion and cook until browned.  Add garlic and mushrooms.  Cook for 3 minutes to combine flavors.
4.  Add chicken stock, parmesan cheese and half and half.  Stir and simmer 3 minutes.
5.  Add whole wheat flour and stir to thicken up stock.  Salt and pepper to taste.
6.  Pour green beans into casserole dish.  Pour 'creamy' mushroom stock over top.
7.  Top with panko bread crumbs.
8.  Bake for 20 minutes.  Broil for 1-3 minutes to brown the panko (watch closely as many ovens may vary)
Serves 6 hearty and healthy portions!  ENJOY!

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  1. Wow! This looks sooo good, I am definitely going to have to try this out! I'm normally not one to think green been casserole looks good, but this look great!


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