Thanksgiving Recipes: Fresh Green Bean Casserole

by Michele Cheplic | More from this Blogger

18 Nov 2008 12:22 PM

What do you get when you mix loads of butter, milk, and cream soup, with canned green beans and French-fried onions? A traditional Thanksgiving green bean casserole that is loaded with fat, sodium and calories.

While a classic green bean casserole is quite delicious, there are hundreds of recipes for healthier versions of the iconic holiday dish. This year why not try something a bit fresher and a whole lot better for you? Green bean casseroles minus the cream soup and deep-fried onions do exist, and more importantly, they taste great.

Here are a couple recipes for fresh and healthy versions of the calorie-laden casserole. Give them a try... who knows, you might like them enough to give the traditional version the boot forever.

HEALTHY GREEN BEAN CASSEROLE

Ingredients:

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

1 pound fresh or frozen French-cut green beans (about 4 cups)

1/3 cup reduced-fat sour cream

3 tablespoons buttermilk powder (located in the powdered milk section of the supermarket)

1 teaspoon paprika

1/2 teaspoon garlic powder

Directions:

Preheat oven to 400 degrees.

Coat a 2 1/2-quart baking dish with cooking spray.

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 to mixture 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 mixture to prepared baking dish.

Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a bowl. 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.

Bake casserole until bubbling, about 15 minutes.

Let cool for 5 minutes before serving.

FRESH GREEN BEAN CASSEROLE

Ingredients:

2 pounds fresh green beans, trimmed

1 tablespoon olive oil

6 cloves garlic, finely chopped

2 cups fresh bread crumbs, made from 5 slices of thick bread

2 tablespoons butter, melted

1 teaspoon salt

1 teaspoon ground black pepper

Directions:

Heat oven to 400 degrees.

Fill a large bowl halfway with ice water, and set aside.

Bring a large stockpot with water to a boil. Add the green beans and cook until tender-- about 5 minutes. Immediately transfer beans to the ice water to cool. Strain and blot dry.

Heat the olive oil in a medium skillet over medium heat. Add the garlic, and cook until soft. Remove from heat, toss in the breadcrumbs, butter, salt, pepper, and the blanched beans.

Transfer to baking dish and place in oven until the beans are tender and the breadcrumbs are golden, about 20 minutes.

Serves 6.

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Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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