Green Bean Casserole
Healthy Recipe
Forget
the “classic” recipe that relies on canned beans and high-sodium, canned soups.
Here’s a fresh, healthy version of the reliable holiday dish we can all
feel good about.
Ingredients
- 1 1/2 pounds fresh green beans, ends trimmed and chopped into 1-inch pieces
- 2 teaspoons olive oil
- 8 ounces white or baby bella mushrooms, diced
- 6 cloves garlic, chopped
- 1 tablespoon thyme, dried or fresh
- 1 1/2 cups 1% milk
- 3/4 cup 2% Greek yogurt
- 3 tablespoons all-purpose flour
- 1/2 cup finely chopped fresh parsley
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup French Fried Onions
Directions
1. Preheat oven to 350F and lightly spray a 2-quart baking dish with cooking
oil.
2. For crunchy beans, steam over a pot of boiling water until bright green and
still crisp, about 3 minutes. For more tender beans, blanch in boiling water
for 2-3 minutes, drain and then immediately submerge in an ice bath.
3. Heat olive oil in a large nonstick skillet over medium-high heat. Add the
mushrooms and cook for about 12 minutes, until liquid has evaporated, and they
begin to brown. Add the garlic and thyme and cook for an additional 1 minute.
4. Combine mushroom mixture, salt, pepper and parsley in a food processor and
process until smooth, about 1 minute.
5. Whisk the milk and flour together in a small saucepan until the flour has
dissolved. Bring to a simmer over medium heat while whisking constantly until
the mixture has thickened to a yogurt consistency, about 8-10 minutes. Remove
the pan from the heat. Allow to cool for 5-10 minutes before combining with
Greek yogurt and mushroom mixture.
6. Toss green beans in sauce and spoon into the prepared dish. Sprinkle the top
with French fried onions. Bake uncovered for 15-20 minutes. Serve warm.
Nutritional Information
Makes eight servings, 1 cup each
140 calories, 6g fat, 244mg sodium, 17g carbohydrates, 4g fiber, 7g protein
From My Fitness Pal
