Blog Recipes Sides

Healthy Thanksgiving Dinner: Part 3 – The Green Bean Casserole

November 13, 2014

Part 1 – The Turkey, Part 2 The Stuffing

In Part 3 of our healthy Thanksgiving dinner series, we’re going to talk about another staple side – the green bean casserole. The classic recipe for green bean casserole uses canned mushroom soup, which is high in sodium, fat, and calories. The recipe below follows the same flavor pallet, but it eliminates all of the negatives that come with canned ingredients. Play around with other flavors to make this the perfect green bean casserole recipe for you.

Ingredients You Need

  • 3 Tbsps canola oil (divided)
  • 8 oz mushrooms (chopped)
  • 1 medium sweet onion – half thinly sliced, half diced (divided)
  • 1 1/4 tsps salt, divided
  • 1 Tbsp onion powder
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp dried thyme
  • 2/3 cup all-purpose flour (divided)
  • 3 Tbsps dry sherry
  • 1 cup low-fat milk
  • 1 pound frozen green beans
  • 1/3 low fat cup sour cream
  • 3 Tbsps buttermilk powder
  • 1/2 tsp garlic powder
  • 1 tsp paprika

How To Make Healthy Thanksgiving Green Bean Casserole

  1. Preheat the oven to 400°F. Use cooking spray to coat a 2 1/2-quart baking dish.
  2. Heat 1 tablespoon of oil over medium in a large saucepan. Stir in diced onion and cook it until softened and slightly clear, stirring continuously – about 4 minutes. Add in onion powder, thyme, mushrooms, 1 tsp salt, and pepper.
  3. Stirring regularly, cook until nearly all of the mushroom juices have evaporated – 3 to 5 minutes. Distribute 1/3 cup flour over the vegetables and stir it in to coat evenly.
  4. Stir in sherry and milk and bring it all to a simmer. Add in green beans and cook until heated through – about 1 minute.
  5. Mix in buttermilk powder and sour cream, and transfer everything to the baking dish you coated earlier.
  6. In a shallow dish, whisk together the paprika, garlic powder, and the remaining 1/3 cup flour and 1/4 tsp salt. Mix in sliced onion and toss gently to coat it. Alternatively, you can put the powder into a zipped plastic bag, add in the onion, and shake to coat.
  7. Over medium-high heat, warm the remaining 2 tablespoons of oil in a large, nonstick skillet. Stir in the onion and remaining powder and cook until golden and crispy – about 4 to 5 minutes. Sprinkle onions over the green beans in the baking dish.
  8. Bake the casserole in the oven until it begins to bubble – about 15 minutes. Set aside to cool for 5 minutes, serve, and enjoy!

For more healthy Thanksgiving recipes, check out Part 1, Part 2, and Part 4 of our guide!

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