Modified Green Bean Casserole

Thanksgiving dinner is often a heavy meal, but you can make it healthy by modifying your traditional recipes with healthier options.  The benefits of recipe modification include reducing calories and fat content. It also gives you an opportunity to use fresh ingredients.


 View the recipe below for a healthier version of the traditional dish “Green Bean Casserole.” Instead of canned green beans, which can be high in sodium, use fresh green beans. This will make for crisper green beans while providing lots of vitamins and minerals. Instead of canned soup mix, which can be high in calories, fat, and sodium, make your own cream based alternative with soymilk using flour as a thickening agent. Also consider using whole-wheat flour instead of all-purpose flour. Add lots of spices to give this dish a flavor boast.

Green Bean Casserole

Serves 4-6

Regular Green Bean Casserole:                             Modified Green Bean Casserole:

Ingredients:                                                                  Ingredients:

1 can (10 3/4 ounces) Cream of Mushroom Soup      1 ½ pounds fresh green beans

1/2 cup milk                                                                 1 tbsp of olive oil

1 teaspoon soy sauce                                                  ½ cup chopped onion

Dash ground black pepper                                           2 garlic gloves, minched

4 cups cooked cut green beans                                   2 cups chopped mushrooms

1 1/3 cups French's® French Fried Onions                 1 tsp dried savory

                                                                                     ½ tsp dried thyme

                                                                                     ¼ cup flour

                                                                                     1 cup vegetable broth

                                                                                     1 tbsp soy sauce

                                                                                     1 ½ cups unsweetened soy milk

                                                                                     Salt and Pepper to taste

                                                                                     1 (3-ounce) can of French fried onions

Directions:

Cook the green beans in a pot of boiling salted water or steamer until tender.  Drain well and set aside. Preheat the oven to 375°F.  Heat the oil in a large skillet over medium heat.  Add the onion and garlic, cover, and cook until softened.  Stir in the mushrooms, savory, and thyme, and cook until the mushrooms are soft and release their juices. 

Combine the vegetable broth and soy sauce in a small bowl.  Whisk in the flour until smooth and add it to the mushroom mixture. Simmer, stirring, until the liquid thickens. Stir in the soymilk and simmer until thick, about 7 minutes. Season to taste with salt and pepper and add the reserved green beans, stirring to coat.  

Transfer the green bean mixture into an oiled casserole dish.  Cover and bake for 25 minutes, then uncover and top with the French fried onions. Bake uncovered until browned and bubbly, about 10 minutes longer.