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Refuel Recipe: Healthier Green Bean Casserole

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Healthier Green Bean Casserole

Take a breather from your basic green bean traditions and make a healthier version this weekend! All the flavor, and all the nutrient-dense ingredients. Win-win.⁣

Nutrition facts per serving (makes 12 servings):

Calories — 100⁣

Protein — 4g⁣

Fat — 4g⁣

Carbs — 14g⁣

 


Ingredients

Here’s what you need:

2.5 lbs French green beans, cut into 1 inch pieces⁣
1 lb mushrooms, sliced⁣
2-4 tbsp extra virgin olive oil⁣
1 large yellow onion, sliced thin⁣
3 tbsp all purpose flour⁣
2.5 cups low fat milk⁣
1.5 cups whole wheat Italian bread crumbs⁣
Salt and pepper to taste⁣


To prepare:

— Preheat oven to 425.⁣
— Toss green beans and mushrooms in bowl with 2 tablespoons olive oil, salt and pepper, and spread into a single layer on one or two baking sheets. Roast for 15-20 minutes until tender.⁣
— While green beans are cooking, heat 1 tablespoon of oil in saucepan over medium heat.⁣
— Add onions and cook until soft. Add flour and salt and mix. ⁣
— Add milk to onions and gently stir until sauce is thickened (for about 4 minutes).⁣
— Once green beans are done being roasted, preheat oven to broil.⁣
— Transfer half green beans to a baking dish then cover with half the onion sauce. Layer other half of green beans and cover with the rest of the sauce. ⁣
— Combine bread crumbs and remaining oil into a small bowl and sprinkle over the top of the green beans.⁣
— Place casserole in the oven on broil for 2-4 minutes, watch until breadcrumbs become brown at the top.⁣
— Let sit for 10 minutes before serving.⁣


Notes
— If you’re a person who likes cheese in their green bean casserole, get out.⁣

If you want access to tons of recipes like this one, plus the warm embrace of a nutrition coach helping you hit your health and fitness goals, book a free consultation with one of our nutrition coaches today! Our nutrition program, Refuel, is proven to help get you from where you are today, to where you want to be. No gimmicks. No tricks. Just quality, compassionate coaching, attainable and sustainable goals, and, of course, results.

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