How to Make Green Bean Casserole Healthier
EatingWell’s Jessie Price shows you how to make green bean casserole for Thanksgiving. In our green bean casserole recipe makeover, we omit canned soup and fried onions and instead make our own. Follow our healthy cooking techniques to make a lighter version of classic green bean casserole.
Hi, I'm Jessie, and we're here in the EatingWell Test Kitchen. Today we are talking about a holiday favorite: green bean casserole. I am going to show you how to make a healthier version. So with this version, what we start with is onions. So this is the start of my base. I already have some onions sauteing. I add in mushrooms, onion powder, salt, pepper and thyme. So that's all adding layers of flavor. I cook that down until my mushrooms start releasing their juices. Then you keep sauteing until all of those juices are evaporated. Then I'm going to sprinkle all of this with flour. Now what the flour's going to do is, it's going to thicken up my creamy sauce. So once that flour is cooked a little bit, you just pour low-fat milk on top. And then a little bit of sherry, and make sure you use the kind of sherry that you can find at the liquor store, not cooking sherry. The reason: cooking sherry is loaded with sodium. Once that comes to a simmer, you've got a thickened creamy sauce and you're ready to add your green beans in. Now, you should use frozen green beans for this. They are so convenient, they're already totally prepped for you. And the great thing about it is, that because they are picked at that peak of ripeness and then frozen right away, all of their nutrients are just preserved right in them. Once they come up to heat, then add just a little bit of reduced-fat sour cream and then buttermilk powder. Buttermilk powder is found in the baking section of the supermarket. The reason we're using it in this recipe is that it adds a lot of tang and nuance to the sauce that is just delicious. Your base is done. Move on to the topping. We are skipping canned fried onions. Instead I'm going to show you a wholesome alternative. So I take flour, garlic powder and paprika. Whisk that together. I throw in sliced onions, toss them up until they're coated, and then I put them in a nonstick skillet with a little bit of canola oil. And I just saute that until it gets nice and golden and crispy. Now it's time to assemble. Get your casserole dish. Put your green bean base into the dish and top it with those golden onions. Then you put it in the oven and you bake it until it's hot and bubbling. And you have just made a healthier, but still delicious, green bean casserole. You have just saved yourself 120 calories and 11 grams of saturated fat per serving. For this Healthy Green Bean Casserole recipe and more holiday favorites, come to eatingwell.com.