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Healthy, Low-Calorie Green Bean Casserole for the Holidays


It has always amazed me how you can take something as nutritious as green beans and then transform them into a casserole that buries the vitamins and other nutrients. That’s why there should be a healthy, low-calorie option to the green bean casserole, one that is not laden with cream, cheese, milk, fried onions, and other high-calorie ingredients, and that still tastes good.

A low-calorie green bean casserole alternative

Here is a low-calorie green bean casserole that serves up antioxidants and other nutrients…and 6 to 8 people as well!

2 lb green beans, lightly steamed and cut into halves
Spray oil
1 red onion, chopped
2 cups sliced mushrooms
1 cup chopped celery
½ cup chopped red bell pepper
3 Tbs flour
2 cups low-sodium vegetable broth
1 tsp cumin
¼ tsp black pepper
½ cup crushed walnuts
10 halved cherry tomatoes

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Preheat the oven to 375 degrees F.

Spray a large saucepan with spray-on oil and add the chopped celery, onion, red pepper, and mushrooms. Saute over medium heat for about 3 minutes. Add the flour and stir well until all the vegetables are covered, then whisk in the broth. Lower the heat and let the mixture simmer for 2 minutes, stirring constantly as the mixture thickens. Add the cumin and pepper and stir well. Place the steamed green beans in a casserole, pour the vegetable and broth mixture over the beans, top with crushed walnuts, and bake for 15 minutes. Before serving, top with halved cherry or grape tomatoes.

This green bean casserole provides a variety of nutritional treats:

  • 1 cup of green beans provides 20% of your %Daily Value of vitamin C, 17% of vitamin A, 5% of iron, and 4% of calcium, plus 4 grams of fiber and 2 grams of protein
  • Mushrooms are a good source of iron and fiber
  • Walnuts provide omega-3 fatty acids
  • Red pepper is an excellent source of vitamin C and a very good source of vitamin A
  • Celery is a good source of vitamin A and C and a fair source of fiber

Consider adding a healthy, low-calorie version of the traditional green bean casserole to your holiday meal this year. Bon appétit!