Healthy Green Bean Casserole

Let’s talk about the iconic and ever-nostalgic Thanksgiving staple… the green bean casserole. It’s a classic, and it just screams Thanksgiving, right? Well for many it makes the top five list of least favorite side dishes. Canned green beans, mixed with cream of mushroom soup and covered in dried canned onions. Not a healthy option.

Here are a few ways to make a green bean side dish that not only tastes great but is a healthier option.

A Healthy Take On the Classic Green Bean Casserole Recipe

You’re going to want to eat this side dish all year round.

Ingredients:

• Salt
• 1 lb green beans
• 1 Tbsp butter
• 1 red onion, thinly sliced
• 2 cloves garlic, minced
• 6 oz cremini mushrooms, sliced
• 2 Tbsp flour
• 1 cup low-sodium beef or chicken stock
• 1 cup 2% milk
• Black pepper to taste
• 1⁄2 cup panko bread crumbs, tossed with 1 Tbsp olive oil

Directions:

1. Bring a large pot of water to a boil.
2. Season with salt and cook the green beans for about 3 minutes, until crisp-tender.
3. Drain and run cold water over the beans to help stop the cooking.
4. Preheat the oven to 475 ̊F.
5. Heat the butter in a large skillet over medium heat.
6. Add the onions and garlic and cook for about 5 minutes, until the onions are very soft and translucent.
7. Add the mushrooms and cook for about 5 minutes, until lightly browned.
8. Stir in the flour and cook for 1 minute, then add the stock and milk, whisking to help prevent lumps from forming.
9. Add the green beans and simmer for about 3 minutes, until the sauce thickens and clings to the vegetables.
10. Season to taste with salt and black pepper.
11. Pour the green beans into an 8″ × 8″ casserole dish and top with the bread crumbs.
12. Place on the middle rack and bake for 8 to 10 minutes, until the bread crumbs are golden brown.

 

Healthy Green Bean Casserole

Typical green bean casseroles call for canned green beans, which can be high in sodium. Fresh green beans are a better option to reduce the sodium content, and they hold their texture better than canned. We skip the canned soup too, which is can be high in sodium, fat and calories. Instead, we thicken the casserole with a roux made from extra-virgin olive oil and flour, with low-fat milk added to make the creamy base.

Ingredients

• 2 ½ pounds green beans, trimmed and cut into 1- to 2-inch pieces (about 8 cups)
• 2-3 tablespoons extra-virgin olive oil, divided
• 1 medium onion, thinly sliced
• 3 tablespoons all-purpose flour
• ¾ teaspoon salt
• ¼ teaspoon white or black pepper
• 2 ½ cups low-fat milk
• 1 1/2 cups fresh whole-wheat breadcrumbs or 1/2 cup shredded or crumbled cheese

Instructions

1. Position racks in upper and lower third of oven; preheat to 425 degrees F.
2. Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 large rimmed baking sheets and spread in an even layer. Roast, stirring once and rotating the baking sheets top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
3. Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat. (See Tips)
4. When the green beans are done, remove from the oven. Preheat the broiler.
5. Transfer half the green beans to a 2-quart broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.
6. Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl (skip this step if you are topping with cheese).
7. Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.