Diabetic Dishes – Green Bean Casserole

Green bean casserole is a classic holiday dish, but it's often loaded with unhealthy ingredients like cream of mushroom soup and fried onions. Here's a healthier, diabetic-friendly version that's just as delicious:

Ingredients:

• 1 pound fresh green beans, trimmed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (10.75 ounces) cream of mushroom soup, low-sodium
• 1/2 cup skim milk
• 1/4 teaspoon black pepper
• 1/4 teaspoon dried thyme
• 1/4 cup crispy fried onions, low-calorie

Instructions:

1. Prep the Vegetables: Preheat your oven to 350°F (175°C). Bring a large pot of salted water to a boil. Add the green beans and cook for 5-7 minutes, or until tender-crisp. Drain well.
2. Sauté the Aromatics: In a large skillet, sauté the onion and garlic over medium heat until softened.
3. Combine Ingredients: In a large bowl, combine the cooked green beans, sautéed onion and garlic, cream of mushroom soup, skim milk, black pepper, and thyme. Mix well.
4. Bake: Transfer the mixture to a 9x13 inch baking dish. Top with the low-calorie crispy fried onions. Bake for 20-25 minutes, or until heated through and bubbly.

Tips for a Healthier Dish:

• Choose Low-Sodium Ingredients: Opt for low-sodium cream of mushroom soup to reduce your sodium intake.
• Use Low-Calorie Toppings: Choose low-calorie crispy fried onions to reduce fat and calories.
• Consider a Vegan Option: Use a vegan cream of mushroom soup and dairy-free milk for a plant-based version.

By making a few simple swaps, you can enjoy this classic holiday dish without compromising your health goals.