Green Bean Casserole (Low Fat)

  • COOK
    43 Mins
  • PREP
    20 Mins
  • TOTAL
    63 Mins

A lower fat version of the classic thanksgiving casserole. Green beans in a rich mushroom gravy, topped with crispy coating.

Original Release Date: November 18, 2011

Nutritional Facts
Servings 5Serving Size 1 Cup




Calories150
Fat4g
Carbohydrates22g
Protein5
Fiber4g
Sugar5g
Sodium971mg





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Ingredients


  • 1 16-oz Bag of Frozen Green Beans
  • 1/2 Tsp Salt

  • 1 8-oz Carton of Button Mushrooms Sliced
  • 1 Medium Onion Chopped
  • 1/2 Tabelspoon Smart Balance Light Butter
  • 1/2 Tablespoon Canola Oil

  • 3 Tablespoons All Purpose Unbleached Flour
  • 1/4 Cup Nutritional Yeast
  • 1 - 3/4 Cups of Rice Milk
  • 2 Tablespoons Less Sodium Soy Sauce
  • 1 Teaspoon Garlic Powder
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Lemon Pepper
  • 1/2 Teaspoon Salt
  • Light Sprinkle of Nutmeg

  • 1/2 Cup Fat Free Japanese Panko Breadcrumbs
  • 2 TBS Dried Onion Flakes
  • 1/2 Teaspoon Canola Oil


Directions


Preheat Oven to 350 Degrees.

Cover beans with water in sauce pan, add the 1/2 teaspoon of salt and cook on medium heat for 6-8 minutes and drain out water.

In a skillet on medium-high heat saute mushrooms and onions in butter and canola oil until lightly browned. Set aside.

In a food processor blend: flour, nutritional yeast, lemon pepper, onion powder, garlic powder, soy sauce, salt, nutmeg and rice milk for 1 minute. Pour into skillet with mushroom and onions and cook until slightly thickened. Then mix drained green beans into gravy.

Spray or brush 1-1/2 quart casserole dish with canola oil and pour mixture into dish

In a bowl mix together ingredients for topping using your hands to fully incorporate. Spread topping onto casserole and mist with canola oil.

Bake in preheated oven for 25-30 minutes. Keep a check to make sure it doesn't over brown and if it does cover with foil for the remaining cooking time.

Let rest for 5 minutes after it has been removed from the oven.

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Original Food Photography & Original Recipe Text Copyright 2007-2014 Josh Latham. All Rights Reserved. Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited.