Green bean casserole, a beloved holiday staple, often gets a bad rap for being heavy and indulgent. But fear not! This healthier version retains the classic flavors while swapping out some of the richer ingredients for lighter alternatives. You’ll enjoy the same comforting taste without the guilt.
Why This Recipe Works:
- Fresh Green Beans: We’re ditching the canned green beans for fresh ones, packed with nutrients and flavor.
- Creamy But Lighter Sauce: We’re using a combination of Greek yogurt and milk for a creamy sauce without the heaviness of traditional cream of mushroom soup.
- Crunchy Panko Topping: Instead of a greasy fried topping, we’re opting for a crispy, flavorful panko breadcrumb mixture.
Ingredients:
- 1 pound fresh green beans, trimmed
- 1 tablespoon olive oil
- 1 onion, chopped
- 1/2 cup sliced mushrooms
- 2 cloves garlic, minced
- 1 tablespoon all-purpose flour
- 1 cup low-fat milk
- 1/2 cup plain Greek yogurt
- 1/4 cup grated Parmesan cheese
- 1/2 cup panko breadcrumbs
- 2 tablespoons melted butter
- Salt and pepper to taste
Instructions:
- Prep the Green Beans: Bring a large pot of salted water to a boil. Add the green beans and cook for 3-4 minutes until tender-crisp. Drain and rinse with cold water to halt the cooking process. Pat dry with paper towels.
- Sauté the Veggies: In a large skillet, heat olive oil over medium heat. Cook for about 5 minutes, or until the onion and mushrooms soften. Stir in garlic for 30 seconds.
- Create the Sauce: Sprinkle flour over the vegetables and cook for 1 minute, stirring constantly. Gradually whisk in milk until smooth. Bring to a simmer, stirring constantly, until thickened. Remove from heat and stir in Greek yogurt and Parmesan cheese. Season with salt and pepper.
- Assemble the Casserole: Preheat oven to 375°F (190°C). In a large bowl, combine cooked green beans and sauce. Transfer to a baking dish.
- Make the Topping: In a small bowl, combine panko breadcrumbs, melted butter, and a pinch of salt. Sprinkle over the green bean mixture.
- Bake: Bake for 20-25 minutes, or until golden and bubbly.
Healthy Tweaks and Tips:
- For a vegan version, replace the Greek yogurt with plant-based yogurt and Parmesan cheese with nutritional yeast.
- Add a protein boost by stirring in cooked chicken or crispy bacon.
- Use a variety of mushrooms for extra flavor.
- To complete and balance the meal, serve with a side salad.
Enjoy Your Healthy Green Bean Casserole!
This lighter version of the classic green bean casserole is not only delicious but also packed with nutrients. It’s a perfect dish for your holiday table or a cozy weeknight dinner. By making small swaps, you can enjoy your favorite comfort foods without sacrificing your health goals. Happy cooking!
Nutritional Benefits:
This recipe is lower in calories, fat, and sodium compared to traditional green bean casseroles. It’s a great source of fiber, vitamins, and minerals, thanks to the fresh green beans and other vegetables.
Serving Suggestions:
Serve this healthy green bean casserole as a side dish for your favorite protein, such as roasted chicken, grilled salmon, or a plant-based protein like tofu. It’s also delicious on its own as a vegetarian main course.
Remember, cooking at home allows you to control the ingredients and create a healthier version of your favorite comfort foods. Enjoy this lighter take on a classic and savor every bite!