Don't miss another issue…      Subscribe

Green Beans Supreme (Modern Low Fat Version)

C10a594ef5bb0c8715bf 550

The original version that inspired this recipe was incredibly rich using whipping cream for the cream sauce and delivering a whopping 16 grams of saturated fat per serving. 85% of the calories came from fat! This version has only 4 grams of saturated fat and cuts the calorie count from 269 to 121, is still delicious and rich tasting.













Trans-fat Free, Good source of fiber


1 pound green beans
fresh, trimmed and cut as desired
½ pound mushrooms
½ cup ham
1 dash nutmeg
¼ cup Parmesan cheese
½ teaspoon salt
2 tablespoons butter
1 ½ cup milk, low-fat
use more if you want a thinner sauce
1 large eggs
1 each lemon
juice of
½ teaspoon salt
1 x salt and black pepper
to taste


Bring a pot of water to a boil. Add ½ teaspoon of salt to the water if desired. Prepare a bowl of ice water.

Add the green beans, bring to a boil and time for 4 minutes. Drain and plunge the green beans into the ice water. This will stop the cooking to prevent possible overcooking and also lock in a beautiful green color.

Mix one tablespoon of butter and one tablespoon of flour creating a roux over medium heat in a medium pot until bubbling. Cook for two minutes, then slowly add milk while stirring with a whisk, bring to a boil. Season with ½ teaspoon of salt and a dash of nutmeg, add the parmesan cheese stir until incorporated and remove from heat.

Heat a non-stick pan or skillet over medium-high heat with 1 tablespoon of butter.

Sauté the sliced mushrooms until most of their moisture has evaporated.

Drain the green beans, add them to the skillet along with the mushrooms stirring to heat up.

Add the creamy mixture from the pot.

In a small bowl, beat egg and lemon juice.

Stir ham into green beans and mushrooms and heat through.

Mix egg mixture in and remove from heat.

Taste, adjust salt and pepper to taste.

Serve. Top with extra cheese if desired.


* not incl. in nutrient facts

Add review




Nutrition Facts

Serving Size 201g (7.1 oz)
Amount per Serving
Calories 12149% of calories from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 52mg 17%
Sodium 529mg 22%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 12%
Sugars g
Protein 15g
Vitamin A 16% Vitamin C 28%
Calcium 15% Iron 7%
* based on a 2,000 calorie diet How is this calculated?


The Healthy Recipe

Health and nutrition news that’s easy to digest…
Large variety of dried beans in burlap containers

Dried Beans - A Low-Cost and Healthy Addition to Your Diet

Preparing beans from scratch is one of the least expensive ways to stay full and healthy. Dr Maoshing Ni, in his article “The Healthy Benefits of Beans and Legumes,” states that...

More breaking news


Add Photo

Up to 1MB in size, .jpg format


Founded in 1996.

© 2020 Sean Wenzel & Infinite Networks Inc. All rights reserved.
171A Rink Street, Suite 148, Peterborough, ON, CA K9J 2J6 +1.888.959.4335


Live Feed