Green Beans as a main dish?
You bet ya!
Green beans, also know as sting beans, are a low cal food packed with lots of vitamins. Next to
zucchini, green beans is one of my favorite vegetables. Even on bean restricted diet such as gout,
green beans are a great addition to any meal as a side dish, main dish or even complete meal
On a calorie restricted diet this amazing vegetable can help to maintain your overall total calorie intake.
At 34 calories per cup on a 2000 calorie daily intake green beans would make up less than 2%.
Green beans are a great source of vitamin A, C, D, K and a good source of calcium, iron and
potassium as well as lots of other vitamins and minerals. All in all a very nutritional dish to add to any
meal. They are easy to grow and a great lightly sweet snack right out of the garden.
Main Dish Green Bean Casserole
My favorite main dish green bean casserole can be a complete meal all in one dish. Some of the ingredients can
be adjusted for calorie intake or easily made vegan by omitting one ingredient. The recipe can also be reduced
to add as a side dish.
What you’ll need:
I use home canned green beans but you can substitute frozen for commercial canned.
9X13 oven safe baking dish
•2 quarts green beans (4 cans or 2 bags of frozen)
•1 cup chicken broth or prepared chicken bullion
•1/2 cup water (reserve for mixing corn starch)
•1 cup milk (can be substituted with water)
•1/2 cup shredded cheddar cheese (or cheese of your choice)
•1/4 cup butter or coconut oil (margarine could be used but not recommended)
•1 teaspoon garlic pepper (NOT garlic salt)
•2 teaspoons oregano (dried)
•1/2 teaspoon sea salt
•1/2 teaspoon pepper
•1 onion sliced
•4 tablespoons arrowroot cornstarch (regular cornstarch will work)
•1 box chicken flavored stuffing mix, or herb seasoned bread crumbs (can use homemade bread crumbs)
•2 table spoons melted butter
•enough water to just moisten the stuffing mix/bread crumbs
Pre-heat oven to 350
Prepare 9X13 casserole pan by lightly coating the bottom with olive oil or some other quality oil (we are not
advocates of spray oils & recommend against using them).
Drain green beans and pour into prepared casserole dish. Slice onion and top the green beans with it, then
sprinkle with shredded chedder and set aside.
Melt the 1/4 cup butter in a one quart sauce pan. Add one cup of chicken broth, milk and seasonings and heat
to simmering then turn to low heat (careful not to scorch the mixture if using milk).
While your broth mixture is heating, in a one cup container, combine 4 tablespoons arrowroot cornstarch and 1/2
cup water and mix till smooth. Pour the cornstarch mixture into you heated broth mixture and stir constantly for a
count of 10 seconds, then immediately remove from heat. Pour the thickened topping over the bean casserole.
Prepare your topping (stuffing mix above) and drop by spoonfuls over the entire top of the casserole. Bake at
350 for 30-40 minutes or until golden brown. Remove and cool for several minutes then serve to one hungry