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Showing You How To Give Up Sodium Without Giving Up Your Life


Green Bean Casserole

This is a variation of the traditional green bean casserole that uses French's French Fried Onions. We've reduced the sodium significantly substituting regular onions for the fried onions in the casserole itself, only using them for the crunchy topping, and using homemade cream of mushroom soup. You can make the soup using either the original one or the cream soup base. If you try to use the Campbell's Low Sodium Cream of Mushroom Soup you'll find that your casserole is watery because it's ready to eat and not condensed (voice of experience several times over).

1/4 c Skim Milk
1/8 t Pepper
1/2 c Onion,Chopped
2 T Oil
10 oz Cream Of Mushroom Soup
18 oz Frozen Green beans
1/2 c French Fried Onions

Sauté onions in oil until tender. Combine all ingredients except fried onions in a 1 1/2 quart casserole. Bake at 350 for 30 minutes. Sprinkle onions on top. Bake 5 minutes longer.

Yield: 6 Servings

Sodium Category: VeryLowSodium

Diabetic Exchanges
0.5 Starch
0 Fruit
0 Milk
0 Other Carbohydrates
1.5 Vegetable
0 Lean Meat
0 Very Lean Meat
1 Fat

Nutrition Facts
Serving Size 1 Helping
Servings Per Recipe 6

Amount Per Serving
Calories 117
Calories from Fat 67

% Daily Values *

Total Fat 7 gr
  Saturated Fat 1 gr
  Polyunsaturated Fat 4 gr
  Monounsaturated Fat 2 gr
Cholesterol 1 mg
Sodium 35 mg
Potassium 242 mg
Carbohydrates 11 gr
  Dietary Fiber 3.3gr
Protein 3 gr
11%
7%
 
 
0%
1%
6%
4%
13%
 

Vitamin A
Vitamin C
Calcium
Iron
12%
25%
6%
6%

* Percent Daily Values are based on
a 2000 calorie diet