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Healthy Green Bean Casserole

Por Ana María Rodríguez-Paúl, Nutrition Counselor, MyDiet™ -
Healthy Green Bean Casserole

Thanksgiving dinner is a traditional North American celebration. Since turkey is the most important element of this event, Thanksgiving is often called "Turkey Day.” Many different recipes are prepared for this special family dinner.

Among the traditional Thanksgiving dishes, we find the well-known green bean casserole which is a great dish to share with friends and family. Below is an easy and healthy version of the traditional recipe.


  • 1 1/2 pounds (24 ounces) fresh green beans, or 2 packages frozen french cut green beans
  • 1 tablespoon butter
  • 1 small onion, halved and thinly sliced
  • 8 ounces crimini mushrooms, thinly sliced
  • 1 tablespoon chopped fresh parsley
  • 1 cup skim milk
  • 1 can (10 3/4 ounces) fat free cream of mushroom soup
  • 1/2 teaspoon salt
  • 1 pinch ground black pepper
  • 1/4 cup grated Cheddar cheese
  • 1/2 cup cracker crumbs
  • 1/4 cup grated Parmesan cheese

Preheat oven to 350ºF (175ºC). Fill a medium saucepan with water and add a pinch of salt. Bring to a boil. Place the green beans in the saucepan and cook until they are tender but still bright green, about 5 minutes. Drain and soak in cold water. Set aside.

Melt the butter in a large skillet over medium heat. Add the onion and cook until tender. Add the mushrooms and parsley and season with salt and pepper. Cook until mushrooms become tender.

In a medium bowl, combine the milk and the mushroom soup and add to the onions and mushrooms. Cook until it starts to boil.

Mix together the Parmesan and Cheddar cheese and the cracker crumbs.

Put the green beans in a baking dish, and cover with the mushroom sauce. Place the mixture of cheese and crumbs on top of the casserole and bake in the preheated oven for 15 minutes or until the cheese melts.

Makes 6 servings.

Nutritional Information per serving:

  • 179 calories
  • 8 grams protein
  • 8.75 grams carbohydrates
  • 4.5 grams fiber
  • 9 grams fat
  • 13 milligrams cholesterol
  • 760 milligrams sodium


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