Thanksgiving is one of my favorite holidays and it is not complete without my favorite dish. Green Bean Casserole (GBC). I know your probably thinking ‘That is your favorite dish? What about the turkey and stuffing?’ Don’t get me wrong I love both of those as well but I love GBC! The only problem I have is that my mom hates it and refuses to make my beloved GBC.
So this year I am taking it upon myself to make it and hopefully with this healthier recipe my parents will allow it to sit on the table with all the other delicious side dishes! I found this recipe for a healthier GBC on Yahoo! and it seems like a very suitable replacement for the traditional recipe made with cream of mushroom soup which is filled with sodium, calories and saturated fat.
Green Bean Casserole
Active time: 30 minutes | Total: 45 minutes
This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. White sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.
- 3 tablespoons canola oil, divided
- 1 medium sweet onion (half diced, half thinly sliced), divided
- 8 ounces mushrooms, chopped
- 1 tablespoon onion powder
- 1 1/4 teaspoons salt, divided
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2/3 cup all-purpose flour, divided
- 1 cup low-fat milk
- 3 tablespoons dry sherry (see Ingredient Note)
- 1 pound frozen French-cut green beans (about 4 cups)
- 1/3 cup reduced-fat sour cream
- 3 tablespoons buttermilk powder (see Ingredient Note)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Makes 6 servings, about 3/4 cup each.
Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrate; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
So there you go, a healthier version of my favorite Thanksgiving side dish! Though I won’t lie I probably will still get the canned onions for the top. I don’t really have a lot of patience and they are super tasty! What is your favorite Thanksgiving side dish that you can’t live without?!