Diabetes Forecast

Green Bean Casserole

Per Serving

Green Bean Casserole

Makes: 14
Serving Size: 1/2 cup
Calories 80
Fat 2.5 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 2 g
Sugars 4 g
Cholesterol 5 mg
Sodium 75 mg
Protein 3 g
Choices: Vegetable 2, Fat 0.5
  • Makes: 14
  • Serving Size: 1/2 cup
  • Preparation Time: 35 minutes
  • Cooking Time: approximately an hour and a half


Onion Topping
2 med. yellow onions, halved, peeled, and sliced thin
1/4 cup all-purpose flour
2 Tbsp. panko breadcrumbs
1 tsp. garlic powder
1/4 tsp. Kosher salt
2 lb. green beans, trimmed
1 Tbsp. olive oil
8 oz. cremini mushrooms, sliced
1 med. red pepper, diced
2/3 cup low-fat, reduced-sodium chicken broth
1 cup reduced-fat sour cream


  1. Preheat the oven to 400°F.
  2. To prepare the onions, toss the onions with the flour, breadcrumbs, garlic powder, and salt. Spread the onions on a baking sheet (sprinkle with any excess flour mixture that does not initially adhere to the onions), and bake for about 40 to 45 minutes until onions are browned, tossing them around every 10 minutes. Remove the onions from the oven and set aside. Reduce the oven temperature to 350°F.
  3. To a large pot of boiling water, add the green beans, turn off the heat, and let the green beans stand in the hot water for 2 minutes. Drain and plunge the green beans into a bowl of ice water. Drain again. Set aside.
  4. Heat the oil in a large skillet over medium heat. Add the mushrooms and red pepper and sauté for about 5 minutes until mushrooms are browned.
  5. Add the broth and green beans, cover, and cook until the broth is absorbed, about 7 minutes. Remove the skillet from the stove and fold in the sour cream.
  6. Pour the green bean mixture into a casserole dish and cover and bake for about 15 minutes. Uncover, and top with the onions, and bake for 10 to 15 minutes more.

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