For a nutritious and tasty appetizer that is also filling, this green bean casserole is an excellent choice. A longtime staple of family dinners and social events, green bean casserole tends to be a fan favorite. This version ensures it will also appeal to those who want to eat in a healthy way. As a bonus, it is also very affordable, with a cost per serving of just 62 cents. (This healthy recipe is courtesy of the American Heart Association.)
Ingredients:
- 1 pound frozen green beans, thawed (French cut is best)
- 1 -10.5 ounce can reduced-fat, low-sodium, cream of mushroom soup
- ½ cup low-fat sour cream
- ½ teaspoon pepper
- 1 small onion, cut in to thin sticks
- Cooking spray
- ¼ cup whole wheat flour
Directions:
- In a 9×13 casserole dish, combine green beans, soup, sour cream and pepper. Stir until well mixed and bake for 20 minutes.
- Preheat oven to 350 degrees.
- While casserole bakes, spread out onion sticks and lightly spray with cooking spray.
- Sprinkle flour over onion pieces, tossing to coat equally.
- Spray a medium-large skillet with cooking spray and heat to medium-high heat. Add onions and cook until crisply, stirring occasionally.
- Remove casserole from oven, add ½ onions and stir well.
- Top with remaining half and return to oven, bake 5 minutes more.
This casserole—which can work as either an appetizer or an entrée—has 77 calories per serving, 2g of fat and 3g of protein.
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