Healthy green bean casserole (+video)
Using Greek yogurt and nonfat sour cream in your green bean casserole is one way to save Thanksgiving indulgence for the dessert table.
Some American families insist on green bean casserole made with Campbell’s cream of mushroom soup at their Thanksgiving families, calling it a once-a-year indulgence wrapped in fond memories.
Here is a healthier alternative: One made with fresh green beans (not canned), fresh mushrooms, and a mix of Greek yogurt and sour cream.
Paprika and cayenne pepper, along with Parmesan cheese, help to temper the tanginess of the Greek yogurt. If you really don’t like the flavor of Greek yogurt, trying using 1/4 cup of Greek yogurt and 1/4 cup of mayonaise instead.
In place of fried onion rings, these caramelized breaded onions will bring a sweet note to the dish. No added salt is used. To speed things up, I used frozen green beans. I really don’t have a problem with frozen vegetables, they are picked and packed at their ripeness. Sometimes fresh beans can get tired looking if they are exposed to the open air too long in the market produce section.
This healthier version may not be the ooey-gooey decadence you crave, but you can satisfy that yearning with dessert.
Healthy green bean casserole
1 lb. frozen, cut green beans, thawed
1 tablespoon butter
1 medium onion
1 cup bread crumbs
1/4 teaspoon cayenne pepper
1 teaspoon paprika
1/2 cup nonfat sour cream
1/2 cup plain Greek yogurt
4 ounces (about 2 cups) sliced Shitake mushrooms
1/2 cup grated Parmesan cheese
Preheat oven to 350 degrees F.
Melt 1 tablespoon butter in a large skillet. Peel and slice onion in half across its thickest part. Set the onion flat and slice, creating C-shaped slivers. Cook the onions over medium heat about 8 minutes, until translucent and edges are just beginning to turn brown.
Meanwhile, combine bread crumbs, cayenne pepper, and paprika. Set aside.
In a separate bowl, combine green beans, sour cream, Greek yogurt, mushrooms and Parmesan.
When the onions are done, stir into bowl with bread crumbs. Combine until onions are fully coated.
Spread the green bean mixture into a casserole dish. Spread the breaded onion slices over the top in an even layer, including any loose bread crumbs.
Bake for 25 minutes. Serve warm.
The Christian Science Monitor has assembled a diverse group of food bloggers. Our guest bloggers are not employed or directed by The Monitor and the views expressed are the bloggers' own and they are responsible for the content of their blogs and their recipes. All readers are free to make ingredient substitutions to satisfy their dietary preferences, including not using wine (or substituting cooking wine) when a recipe calls for it. To contact us about a blogger, click here.