Green Bean Casserole(Low-Fat Recipe)
A light and flavorful green bean casserole with a crispy wheat germ topping, perfect for those seeking a healthier side dish. The combination of green beans, onions, and a creamy sauce creates a comforting dish suitable for family dinners and holiday gatherings. Easy to prepare and low in fat.
Ingredients
Instructions
- In an 8 or 9-inch glass pie plate, microwave liquid Butter Buds or chicken broth, wheat germ, oatmeal, Italian dressing, and garlic powder on High for 2 to 3 minutes.
- Stir after each minute. Remove mixture from pie plate and set aside.
- In the same pie plate, combine green beans, chopped onion, and any other vegetables if used.
- Microwave on High for 3 to 4 minutes, stirring after 2 minutes.
- Stir in nonfat sour cream and cornstarch, coating the vegetables thoroughly.
- Microwave on High for 1 1/2 to 2 1/2 minutes or until the sauce is slightly thickened; stir.
- Sprinkle the reserved wheat germ mixture over the top before serving.
Tips & Substitutions
For a more robust flavor, consider adding sautéed mushrooms or bell peppers to the vegetable mix. If you're looking for a gluten-free option, substitute the wheat germ with ground almonds or gluten-free breadcrumbs. You can also replace the nonfat sour cream with Greek yogurt for added creaminess. This low-fat Green Bean Casserole pairs beautifully with American recipes like Broccoli Cheese Dip.
Serving Suggestions
Serve this Green Bean Casserole as a side dish at your next family gathering or holiday meal. It pairs well with roasted chicken or turkey and is a great addition to a vegetarian spread. For a refreshing contrast, consider serving a light salad like Strawberry Salad-Pretzel Crust alongside it to balance the flavors.
Storage & Reheating
Store any leftover Green Bean Casserole in an airtight container in the refrigerator for up to 3 days. To reheat, place in the microwave on medium power for 2-3 minutes, stirring halfway through. Alternatively, you can reheat in the oven at 350°F (175°C) for about 15 minutes until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Green Bean Casserole(Low-Fat Recipe) contains roughly 332 calories, with 3g protein, 70g carbohydrates, and 3g fat. It is an excellent source of vitamin A (52% of the Daily Value), and a good source of dietary fiber. It also contributes 4g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh green beans instead of canned?
Yes, fresh green beans can be used in this recipe. Just be sure to trim and blanch them in boiling water for 2-3 minutes before adding them to the casserole to ensure they cook evenly and maintain their vibrant color.
Is there a dairy-free alternative for sour cream?
Absolutely! You can substitute the nonfat sour cream with a dairy-free yogurt or a homemade cashew cream for a similar texture and tangy flavor. Just blend soaked cashews with a bit of lemon juice and water until smooth.
How can I make this casserole spicier?
To add some heat to your Green Bean Casserole, consider mixing in a pinch of red pepper flakes or a dash of hot sauce into the vegetable mixture. You could also sprinkle some crushed black pepper on top before serving for an extra kick.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).