Per serving: 66 calories, 2.4g protein, 6.6g carbohydrate, 3.2g dietary fiber, 4.1g total fat (0.7g saturated fat), 0mg cholesterol, 20mg sodium, Carbohydrate choices: 0.4
Green bean casserole, the traditional dish enriched by canned fried onions and mushroom soup, is a must on many holiday tables. This alternative is light enough for everyday, but it still has plenty of heart-healthy crunch from toasted almonds, plus fresh flavor and color from crisp-tender beans and lemon zest.
- ¼ cup sliced almonds
- 1 pound small, tender green beans, stem ends trimmed
- Grated zest and juice of ½ lemon
- 1 tablespoon trans fat-free spread, such as Smart Balance®
PREHEAT the oven to 350°F. Toast the almonds in a small baking pan until lightly browned, 10 to 12 minutes.
MEANWHILE, microwave or steam the beans until crisp-tender, 5 to 7 minutes. (Alternatively, fill a nonstick skillet with enough water to cover the beans; bring to a boil. Add the beans, cover and reduce heat to medium; cook until beans are crisp-tender, 6 to 8 minutes; drain.)
TOSS the hot beans in a serving dish with the lemon zest and juice, then add the spread. Scatter each serving with some of the toasted almonds.
It's okay to use frozen beans, but canned are too salty.