Green Bean-Pork Casserole(Low-Fat)
A flavorful low-fat casserole featuring tender pork or chicken with green beans, mushrooms, and a creamy celery or chicken soup sauce, perfect for a comforting yet healthy meal.
Ingredients
Instructions
- Cut the onion and mushrooms into pieces and sauté them in a lightly sprayed skillet.
- Add the pork or chicken pieces to the skillet and brown them.
- Dilute the cream of celery or chicken soup with water or milk and pour into the skillet.
- Cover and cook for 5 to 10 minutes until the meat is cooked through.
- Line a casserole dish with the green beans.
- Add the cooked meat mixture over the green beans.
- Pour the soup mixture over the top.
- Cover the casserole and bake at 350°F (175°C) for 20 to 30 minutes.
Tips & Substitutions
For added flavor, consider incorporating garlic or bell peppers when sautéing the onion and mushrooms. If you prefer, substitute the pork loin with turkey or tofu for a different protein option. You can also use fresh or frozen green beans instead of canned for better texture. Opt for low-sodium soup to keep it healthier.
Serving Suggestions
This Green Bean-Pork Casserole is a comforting dish that pairs well with a side salad or crusty bread for a complete meal. For a heartier dinner, serve it alongside mashed potatoes or rice. It also complements a light dessert like fruit salad or a yogurt parfait for a balanced meal.
Storage & Reheating
To store leftovers, allow the casserole to cool completely, then transfer it to an airtight container. It can be refrigerated for up to 3 days. To reheat, place in the oven at 350°F (175°C) for about 20 minutes until heated through, or microwave in individual portions until warm.
Nutrition & Diet Analysis (per serving)
Each serving of Green Bean-Pork Casserole(Low-Fat) contains roughly 508 calories, with 17g protein, 59g carbohydrates, and 24g fat. It is an excellent source of vitamin A (132% of the Daily Value), dietary fiber (36% of the Daily Value), and protein (35% of the Daily Value), and a good source of potassium and vitamin C. Note that it is relatively high in sodium, at 968mg per serving (42% of the Daily Value).
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 frozen green beans instead of canned?
Yes, frozen green beans can be used in this recipe. Just make sure to thaw and drain them before layering in the casserole. This can enhance the texture and freshness of the dish.
How can I make this dish gluten-free?
To make this casserole gluten-free, use a gluten-free cream of celery or chicken soup. Ensure that the pork or chicken is also labeled gluten-free, as cross-contamination can occur in processing.
What can I add for extra flavor?
Consider adding herbs like thyme or rosemary for a fragrant touch. You could also sprinkle some cheese on top before baking for a richer flavor, or incorporate spices like paprika for a subtle 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).