Sunday, November 20, 2011

Green Bean Casserole Dinner Recipe - Fast and Easy, Quick and Simple Dinner Recipe

A festive twist on an old healthy favorite! This is truly a quick and easy way to make dinner for up to 8 people that's fast and nutritious! You won't go wrong when you treat the family (and friends) to this Festive Inspired Green Bean Casserole Dinner Recipe!

This recipe will feed up to 8 people for dinner.



Preperation: 5 Minutes!

Cook Time: 30 Minutes!


Nutrition Amount Per Serving:

Calories: 130
Fat: 8g
Saturated Fat: 2.5g
Trans Fat: 0g
Cholesterol: 10mg
Sodium: 330mg
Carbohydrate: 13g
Dietary Fibre: 3g
Protein: 4g
DV Calcium: 6%
DV Vitamin A: 8%



  • 5 cups (1.2 L) hot tender-cooked cut green beans (1″/2.5 cm pieces)

  • 1 can (284 mL) Condensed (Low Fat Optional) Cream of Mushroom Soup

  • 1/4 cup (60 mL) softened cream cheese

  • 1 tbsp (15 mL) of soy sauce

  • 1/8 tsp (0.5 mL) of Ground Black Pepper

  • 3/4 cup (175 mL) of dry hickory-smoked potato sticks

  • 1/2 cup (125 mL) of sliced almonds



  • 1. Place green beans into shallow 1½ qt (1.5 L) baking dish. In small bowl, combine well: soup, cream cheese, soy sauce and black pepper. Stir gently into beans.

  • 2. Sprinkle with mixture of potato sticks and almonds.

  • 3. Bake at 350°F (160°C) for 30 minutes or until heated through. Let stand for 5 minutes.

    And that's that!!


Recipe Tips:

You may want to consider the following before you get started:

  • When fresh green beans are not in season - frozen beans are a convenient substitute – just cook according to package directions, omitting salt.
  • Always remember to wash your produce! - Even if a product is organic, it may have been exposed to contaminants during the shipping process which can sometimes be lengthy.


Some impressive healthy facts to put that bang in your bean:

  • Low Calories, No Saturated Fat, Good Source of Minerals, Vitamins and Plant Derived Miscronutrients

    • Fresh green beans are very low in calories (31 kcal per 100 g of raw beans) and contain no saturated fat; but are very good source of vitamins, minerals, and plant derived micronutrients.

  • High in Dietary Fibre which Protects Colon and Binds to Cancer Causing Chemicals

    • They are very rich source of dietary fiber (9% per100g RDA) which acts as bulk laxative that helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer causing chemicals in the colon. Dietary fiber has also been shown to reduce blood cholesterol levels by decreasing re-absorption of cholesterol binding bile acids in the colon.

  • Excellent Levels of Vitamin A - Anti-Aging and Disease Bean?!!!

    • Green beans contain excellent levels of vitamin A, and many health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin and ß-carotene in good amounts. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.

  • Good Amounts of Vitamin B6, Vitamin B-1 and Vitamin C

    • They also contain good amounts of vitamin-B6 (pyridoxine), thiamin (vitamin B-1), and vitamin-C. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.

  • Good for preventing diseases in the elderly

    • Zea-xanthin, an important dietary carotenoid in the beans, selectively absorbed into the retinal macula lutea in the eyes where it thought to provide antioxidant and protective UV light filtering functions. It is, therefore, green beans offer some protection in preventing age related macular disease (ARMD) in the elderly.

  • Helps control heart rate and blood pressure, things we use every day!

    • Beans contain healthy amounts of minerals like iron, calcium, magnesium, manganese, and potassium, which are very essential for body metabolism. Manganese is a co-factor for the anti oxidant enzyme superoxide dismutase, which is a very powerful free radical scavenger. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

    What a super bean!

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