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Sarah’s Green Bean Casserole

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Sarah’s Green Bean Casserole
En Español

Fivestar Rating
(256 votes)
Recipe Total Cost
  • Makes: 8 Servings
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes

This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret ingredient is the onion powder mixed with the cracker crumb topping. It tastes a lot like the fried onions in my mom’s recipe. I knew the result was good when my husband said he liked it better than the original. Enjoy! - Sarah, MyPlate Nutritionist

Ingredients

  • 4 cups fresh green beans (trimmed)
  • 1 cup onion (diced)
  • 2 cups mushrooms (diced)
  • 1 tablespoon butter
  • 2 tablespoons flour
  • 1 cup skim milk
  • 1 tablespoon Worcestershire sauce
  • 1/8 teaspoon black pepper
  • 1/8 teaspoon garlic powder
  • 3/4 teaspoon salt
  • 16 low sodium whole wheat crackers
  • 1 teaspoon olive oil
  • 1/2 teaspoon onion powder

Directions

1. Preheat the oven to 350 degrees. 

2. Blanch the green beans in boiling water for about 4 minutes for crisper beans or longer for a softer texture. Then plunge in ice water. Drain and set aside.

3. Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2.5 minutes on high to soften. Set aside.

4. Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).

5. Whisk in the milk and cook over low heat until you have a thick white sauce.

6. Stir in Worcestershire sauce, garlic powder, black pepper, and salt.

7. Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).

8. Pour into a casserole dish sprayed with nonstick spray.

9. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.

10. Bake at 350˚F for about 30 minutes or until crackers are golden brown.

Source: Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 1 portion of Sarah's Green Bean Casserole
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 4 mg
Sodium 274 mg
Carbohydrates 17 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 79 mg
Iron 1 mg
Potassium 284 mg
N/A - data is not available
Nutrients Amount
Total Calories 111
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 4 mg
Carbohydrates 17 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 79 mg
Potassium 284 mg
Sodium 274 mg
Copper 158 mcg
Iron 1 mg
Magnesium 28 mg
Phosphorus 102 mg
Selenium 5 mcg
Zinc 1 mg
Vitamins
Vitamin A 53 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 11 mcg
Folate 37 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 2 mg
Choline 23 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Grains
1/2 ounces
Dairy
1/4 cups