Healthy Green Bean Casserole
Welcome to my kitchen, where I’m about to share a revamped classic that’s perfect for Thanksgiving – my take on the Healthier Green Bean Casserole. It’s a dish that combines the comfort of a traditional casserole with a burst of wholesome goodness.
Ingredients for Kitchen Magic: Your Shopping List
Let’s start our culinary adventure with a quick trip to the grocery store. Here’s what you’ll need to whip up this Healthier Green Bean Casserole:
For the Casserole:
- Fresh green beans: 1 pound, trimmed and blanched
- Olive oil: 2 tablespoons
- Garlic cloves: 2, minced
- Mushrooms: 8 ounces, sliced
- Whole wheat flour: 3 tablespoons
- Low-sodium vegetable broth: 1 cup
- Greek yogurt: 1/2 cup, plain
- Nutritional yeast: 1/4 cup
- Dijon mustard: 1 tablespoon
- Salt and pepper to taste
For the Topping:
- Crispy fried onions: 1 cup (a tritonal mix for added crunch)
- Fresh parsley: 2 tablespoons, chopped
Cooking Up the Love: A Step-by-Step Guide
Now, let’s dive into the steps to turn these everyday ingredients into a healthy, delicious masterpiece.
Step 1: Blanching the Green Beans Start by blanching the green beans. Boil a pot of water, add a pinch of salt, and blanch the beans for 2-3 minutes until they’re bright green. Quickly transfer them to an ice bath to preserve their crispness. Set aside.
Step 2: Crafting the Velvety Sauce In a skillet, heat olive oil over medium heat. Add minced garlic and sliced mushrooms, sautéing until the mushrooms release their moisture and become golden brown. Sprinkle whole wheat flour over the mixture and stir for 1-2 minutes to create a roux.
Gradually whisk in low-sodium vegetable broth, ensuring a smooth consistency. Reduce heat and add Greek yogurt, nutritional yeast, and Dijon mustard. Stir until the sauce thickens, and season with salt and pepper to taste.
Step 3: Assembling the Casserole Gently fold the blanched green beans into the velvety sauce, ensuring they’re coated evenly. Transfer the mixture to a baking dish, spreading it out into an even layer.
Step 4: Adding the Crunchy Topping Generously sprinkle crispy fried onions over the green beans in the baking dish, ensuring they cover the entire surface. This tritonal mix will provide a delightful crunch and a burst of flavor to every bite.
Step 5: Baking to Perfection Preheat your oven to 375°F (190°C). Bake the casserole for 20-25 minutes or until the top is golden brown and the edges are bubbling. The aroma wafting through your kitchen will be irresistible.
Time to Share the Love: Serving Suggestions and Final Touches
As you pull the Healthier Green Bean Casserole from the oven, marvel at the golden perfection before you. Let it rest for a few minutes before serving, allowing the flavors to meld.
Garnish with a sprinkle of fresh parsley for a burst of color and freshness. The moment has arrived – scoop out a generous portion, relish the crunch, savor the creaminess, and revel in the fact that healthy eating has never tasted this good.
Conclusion: Bringing Family Together with Good Food
In my family, Thanksgiving is about coming together, sharing stories, and enjoying a feast made with love. This Healthier Green Bean Casserole is my way of adding a nutritious touch to our holiday table. Give it a try, and let me know how your family enjoys this delicious twist. Happy cooking!
