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Green Bean Casserole

Updated: Nov 19, 2020

Since Thanksgiving is right around the corner, I've been in the kitchen perfecting my side dishes. Most years my attention is on the stuffing since that's been my absolute favorite for as long as I can remember, but I figured I would try my hand at green bean casserole. I didn't grow up eating this, but I know it's a staple dish for many families during the holidays so I think it deserves its place here.


The major difference between most green bean casserole recipes and mine is the lack of cream of mushroom soup. I know, I know, it doesn't seem right to eliminate it but hear me out.


During the holidays we tend to eat differently than we do the rest of the year, and there's nothing inherently wrong with that, but for some people it can have more severe affects than others. If you suffer from heart failure or high blood pressure, the excess salt consumed around the holidays can have severe affects. If you have IBS or IBD, maybe the excess fat or salt makes your symptoms flare up and prevents you from enjoying your time with family. If you have diabetes, perhaps avoiding the foods everyone else around you is enjoying has taken an emotional toll on you.


While I whole-heartedly believe that all foods can fit in a healthy, sustainable diet, I also want to create recipes that everyone can enjoy. I do this by aiming to create more balance within a dish, and in the diet overall.


By using fresh green beans and a homemade sauce, rather than canned options, I've eliminated 4,835mg of sodium. Now I recognize this isn't an option for everyone. If you only have access to canned goods, choose the no salt added option or rinse your canned veggies to help reduce the sodium content. Utilizing greek yogurt in this recipe helps to thicken the sauce while upping the protein a bit. The addition of nutritional yeast provides a variety of B vitamins and let's us use less cheese while not compromising the cheesy flavor, lowering the overall saturated fat content of the dish.


All of these changes are definitely optional, but if you find yourself eating leftovers more often than not during this time of year, making these small changes can help keep your nutrition consistent over time.


I'd love to hear what your favorite holiday food is! Let me know and enjoy!


Green Bean Casserole




Ingredients

  • 2 pounds green beans, trimmed

  • 1 pound baby bella mushrooms, sliced

  • 1 tbsp olive oil

  • 2 Tbsp butter

  • 1 Cup milk

  • ½ Cup greek yogurt

  • 2 Tbsp nutritional yeast

  • ⅓ Cup shredded parmesan cheese

  • 2 Tbsp fresh poultry seasoning, chopped

  • 1 Tbsp minced garlic

  • 1 2.8oz container French’s fried onions

  • Salt and pepper to taste


Instructions

1. Preheat oven to 375°. Blanch green beans in a large pot of boiling water until bright green and halfway to tenderness, about 4-5 minutes. Drain and let cool.


2. Heat 1 Tbsp. oil in a large skillet over medium-high. Cook mushrooms, without stirring, until golden brown, about 2 minutes. Toss and continue to cook, stirring occasionally, until browned on both sides, about 3 minutes more. Transfer mushrooms to a plate while you make your sauce.


3. Melt 2 Tbsp. butter in a large saucepan over medium-low heat. Whisk in flour and cook, whisking occasionally, until roux is golden brown, about 3-4 minutes. Whisk in milk. Increase heat and bring to a simmer, whisking often, and cook until sauce thickens. Remove from heat and whisk in yogurt until smooth, then the garlic, parmesan and nutritional yeast. Add in the mushrooms and season with salt and pepper to taste.


4. Arrange green beans in a 2-qt. baking dish. Pour mushroom mixture over the top. Cover tightly with foil and bake for 25–30 minutes, until the sauce is bubbling. Uncover and continue to bake until the casserole is lightly browned on top and around the edges, about 15 minutes.


5. Top with fried onions and broil for about 2 minutes, until onions are darker brown and aromatic. Enjoy!

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