Healthy Homemade Green Bean Casserole - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Casserole
- Cooking spray
- 4 Laughing Cow, LIGHT French Onion cheese wedges
- 1 tablespoon canola oil
- ½ onion, finely diced
- 1 teaspoon Smart Balance margarine
- 8 ounces sliced mushrooms, diced
- ¼ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- ½ cup fat-free, reduced-sodium chicken broth
- 2 teaspoons corn starch
- 2 teaspoons cold water
- 1/4 cup 1% milk
- 2 -14.5 cans no-salt added, cut green beans, drained
- Corn Flake Topping
- 1 cup corn flakes, crushed
- 1 2/3 tablespoons Smart Balance margarine, melted
Instructions
- Preheat oven to 400 degrees. Spray a 1.5 quart baking dish with cooking spray.
- Heat Laughing Cow cheese wedges in microwave for 30 seconds, stir. Set aside.
- In a large sauté pan heat oil over medium heat. Add onions and sauté 2-3 minutes.
- Add margarine to pan and melt. Add mushrooms, salt and pepper and cook for 4-5 minutes. Pour chicken broth into pan and simmer for 1 minute.
- In a small bowl, mix together corn starch and water; add to chicken broth and stir for 1 minute.
- Add melted Laughing Cow cheese to pan and mix well. Add milk to pan; stir to incorporate. Cook additional 2-3 minutes until thick.
- Remove from heat and stir in green beans. Pour green bean mixture into baking dish.
- In a small bowl prepare corn flake topping by, mixing together corn flakes and margarine. Spread corn flake mixture on top of green beans. Bake 15-20 minutes.
- MAKE IT GLUTEN-FREE: If you need this recipe to be gluten-free, make sure to use gluten-free chicken broth and gluten-free corn flakes.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Healthy Homemade Green Bean Casserole contribute to your health goals:
- Chicken: Protein-rich meals help manage insulin resistance common in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Healthy Homemade Green Bean Casserole can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
Stop Second-Guessing Every Meal
Get Your Personal Guide - $9Not sure what to eat for PCOS?
Take a 60-second quiz and get a personalized 7-day meal plan.
Take the Quiz
Comments
Register or log in to add a comment