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6 Dishes That Slash 1,000 Calories Off Your Meal

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Green Bean Casserole

Serve Green Bean Mini Casseroles...

...instead of classic green-bean casserole
Canned fried onions don't come close to the sweet, fragrant caramelized ones used in our makeover. Plus, guests get their own individual casserole!

Calories saved: 65
Grams of fat saved: 9 (6g saturated)
Makes: 6 1-cup servings


  • 2 packages (10 ounces each) frozen cut green beans
  • 1 can (14-ounce) organic semi-condensed cream of mushroom soup
  • 1/2 recipe Caramelized Onions, below (about 1 1/4 cups), divided
  • 1/3 cup plain soy milk
  • 1 teaspoon soy sauce
  • 1/4 teaspoon sea salt, or to taste
  • 1/4 teaspoon black pepper
  • 10 reduced-fat potato chips, crumbled


  1. Heat oven to 350 degrees F. Portion green beans among 6 ramekins or other 1-cup baking dishes.
  2. In a medium bowl, stir soup, 1/2 cup caramelized onions, soy milk, soy sauce, salt, and pepper. Divide soup mixture evenly and pour over beans.
  3. Place dishes on a baking pan. Bake for 20 minutes, or until steaming.
  4. Remove from oven; stir. Top with onions and chips.
  5. Bake 10 minutes more, or until beans are steaming.

Nutritional Information

Per serving: 135 calories, 4g protein, 19g carbohydrate, 5g fat (1g saturated), 5g fiber.

Caramelized Onions

Makes about 2 1/2 cups


  • 2 teaspoons canola oil
  • 4 large (10 ounces each) white onions, thinly sliced
  • 1/2 teaspoon sea salt, or to taste


  1. Heat oil in a nonstick skillet over medium heat. Add onions and salt. Stir occasionally for 15 minutes.
  2. Increase heat to medium-high. Stir often for 8 minutes, or until golden brown. Chill until use in Caramelized Onion Gravy.

Nutritional Information

Per cup: 234 calories, 6g protein, 44g carbohydrate, 5g fat (0g saturated), 9g fiber

Next:  Herb Stuffing


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a3984502 wrote:

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2/2/2012 02:28:20 AM Report Abuse
anonymous wrote:

These recipes are a great alternative to the originals. I can't wait to try them.

12/16/2010 10:07:17 AM Report Abuse
barrettkim1 wrote:

Why would you send out Holiday based recipes in January Sweet Potato soup, green bean casserole, stuffing...Really?

1/13/2010 10:53:21 AM Report Abuse

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