Lower Fat Green Bean Casserole
Indulge in the comfort of a classic holiday side dish with a healthier twist—this Lower Fat Green Bean Casserole is creamy, flavorful, and guilt-free! Made with fresh green beans, a velvety sauce crafted from low-fat milk and sour cream, and a subtle crunch of French-fried onions, this lighter version skips the heavy cream and canned soups without sacrificing richness. A simple flour-thickened base infused with sautéed onions, garlic, and Parmesan cheese elevates the flavors, while low-sodium chicken or vegetable broth adds a savory balance. With just 15 minutes of prep, this casserole is perfect for weeknight dinners or festive gatherings, offering all the comfort of the traditional dish in a healthier package. Ideal for those seeking a lower-fat, wholesome option, this baked delight pairs beautifully with roasted meats or vegetarian mains!
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Recipe Information
Ingredients
- 450 grams Fresh green beans, trimmed and cut into 2-inch pieces
- 1 tablespoon Olive oil
- 1 medium Yellow onion, diced
- 2 cloves Garlic, minced
- 240 milliliters Low-sodium chicken broth (or vegetable broth)
- 240 milliliters Low-fat milk
- 2 tablespoons All-purpose flour
- 120 grams Low-fat sour cream
- 30 grams Grated Parmesan cheese
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 60 grams French-fried onions
Instructions
Preheat your oven to 375°F (190°C).
Bring a large pot of water to a boil. Add the green beans and blanch for 5 minutes. Drain and rinse with cold water to stop the cooking process.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for 3-4 minutes until softened. Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Sprinkle the flour over the onion and garlic mixture. Stir well to coat. Gradually whisk in the chicken broth and low-fat milk, cooking and stirring constantly until the mixture thickens, about 4-5 minutes.
Remove the skillet from the heat. Stir in the low-fat sour cream, grated Parmesan cheese, salt, and pepper. Mix until smooth and creamy.
Fold the blanched green beans into the sauce. Transfer the mixture into a 9x13-inch baking dish and spread it out evenly.
Sprinkle the French-fried onions evenly over the top of the casserole.
Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and the casserole is bubbling around the edges.
Remove from the oven and let cool for 5 minutes before serving. Enjoy your lower-fat green bean casserole!
Nutrition Facts
Calories |
187 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 349 mg | 15% | |
| Total Carbohydrate | 16.2 g | 6% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 6.4 g | ||
| Protein | 7.5 g | 15% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 178 mg | 14% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 260 mg | 6% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
