The Healthy Bite – Green Bean Casserole

History of the Green Bean Casserole from Wikipedia:
Green bean casserole was first created in 1955 by the Campbell Soup Company. Dorcas Reilly led the team that created the recipe while working as a staff member in the home economics department.[1] The inspiration for the dish was “to create a quick and easy recipe around two things most Americans always had on hand in the 1950s: green beans and Campbell’s Cream of Mushroom Soup.”[1]

A Healthier Version – Green Bean Casserole



  • 2  cans Amy’s Organic Cream of Mushroom Soup semi-condensed
  • 1/4 cup organic fat-free milk
  • 2 minced garlic cloves
  • 1 teaspoon Bragg amino acid soy sauce
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon nutmeg
  • 1/2 cup reduced fat shredded Swiss cheese
  • 8 cups cooked cut green beans (1 lb fresh uncooked)
  • 2 1/3 cup of sauteed shallots
  • 1 cup seasoned bread crumbs



  1. Saute shallots  using cooking spray until golden brown, add garlic the last few minutes. Set aside.
  2. Stir soup, milk, soy sauce, pepper, cheese, nutmeg, beans and 1 1/3 cups shallots in 3-qt. casserole.
  3. Bake at 350 degrees F. for 25 min. or until hot. Stir.
  4. Top with remaining shallots and bread crumbs.
    Bake for 5-10 min. more.


  1. ^ a b “Dorcas Reilly: The Inventor of Green Bean Casserole”. Campbell Kitchen. Archived from the original on 2009-12-01. Retrieved 2011-01-02.
  2. ^ Colegrave, Stephen; P.J. Gray, Stanley Hunter (2003). Bear cookin’: the original guide to bear comfort foods. Haworth. p. 48. ISBN 9781560234265.
2 replies
  1. Vocabulario en Ingles
    Vocabulario en Ingles says:

    Howdy, i read your blog from time to time and i own a similar one and i was just wondering if you get a lot of spam responses? If so how do you protect against it, any plugin or anything you can suggest? I get so much lately it’s driving me mad so any help is very much appreciated.

    • Kapnick Insurance Group
      Kapnick Insurance Group says:

      We do get a lot of Spam and in fact you reply was in my spam, I just sort through right now but if I find a pugin I will share with you. Regards

Comments are closed.