Healthy Diabetic Cooking: 21 Diabetic Recipes for Healthy Eating

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Guiltless Green Bean Casserole

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SERVES: 10

PREP: 35 Min

COOK TIME: 30 Min

Many holiday food memories include stories about grandma's green bean casserole. We know we can never recreate Grandma's, but our lightened up version of Guiltless Green Bean Casserole comes pretty close! Be sure to include it among your Christmas side dish recipes!

What You'll Need

1 1/2 pound fresh green beans, trimmed
2 tablespoons margarine
3 tablespoons all-purpose flour
1 tablespoon dry ranch-style dressing mix
1/4 teaspoon white pepper
1 1/2 cup skim milk
1/2 cup chopped onion
2 cloves garlic, minced
1 1/2 cup fresh mushrooms, sliced
1 cup soft whole wheat bread crumbs

What to Do

Preheat oven to 375 degrees F. In a covered saucepan, cook green beans in a small amount of boiling water for 8-10 minutes or until crisp-tender; drain and set aside.
Meanwhile, for white sauce, in a medium saucepan over medium heat, melt butter. Stir in flour, dry dressing mix, and white pepper until combined. Stir in milk. Cook and stir until thickened and bubbly; remove from heat.
Coat a nonstick skillet with cooking spray. Preheat over medium heat. Add onion and garlic; cook 2-3 minutes or until tender. Remove half of the onion mixture; set aside.
Add mushrooms to skillet and cook about 5 minutes or until tender.
In a 1-1/2 qt. casserole, combine mushrooms, green beans, and white sauce. In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over green bean mixture in casserole.
Bake, uncovered, for 25 to 30 minutes, or until heated through.

Notes

This healthy green bean casserole is perfect for the holidays, plus it's an easy item to make ahead of time. You can either prep it the day before and then bake-ff, or bake it before-hand and heat through when ready to eat.

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Check out the rest of our collection of easy casserole recipes for more mouthwatering goodness!

We've got more recipes for Thanksgiving in this free eCookbook: Healthy Thanksgiving Recipes: 20 Diabetic Recipes for Your Traditional Thanksgiving Menu.

If your want recipes for Christmas than download this free eCookbook: Diabetic Christmas Dinner Ideas: 20 Festive & Healthy Holiday Recipes.

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Nutritional InformationShow More

Servings Per Recipe: 10

Amount Per Serving % Daily Value *
Calories 119
Calories from Fat 26
Total Fat 2.9g 4 %
Saturated Fat 0.5g 2 %
Trans Fat 0.6g 0 %
Protein 6.3g 13 %

Amount Per Serving % Daily Value *
Cholesterol 0.7mg 0 %
Sodium 184mg 8 %
Total Carbohydrates 19g 6 %
Dietary Fiber 3.4g 13 %
Sugars 6.2g 0 %

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Tammy

Nov 25, 2016

What an interesting recipe. Green bean casserole is a timeless treat, but this recipe seems to make it really healthy! Having one diabetic child, we are constantly looking for meals that are healthy for her and loved by the rest of the family. This will be awesome for all. I bet the ranch mix gives it a truly interesting flavor. Will have to try this soon and it may become our new holiday green bean dish!