Healthy Holiday Recipe: Fresh Green Bean Casserole
By Cheryl DeVine
Cooking Matters Assistant, Tarrant Area Food Bank
Fall is often the favorite season of folks living in warm, southern states as it is a welcome respite from the searing summer temperatures. Fall is also the season of food, festivities and gatherings with friends and loved ones. Fall gives us time to engage in our unique cultural and family traditions and share nostalgic dishes and goodies that make us feel warm inside.
Lighter, fresher fare is making a comeback and perhaps this year is a good time to revisit some of those hearty traditional dishes and give them an update, too. One of our favorites is green bean casserole, and with just a couple simple changes, both the most traditional and pickiest family members may be won over. Not only that, but this updated version has a larger serving size with fewer calories, fat and sodium than the classic version. It also adds 9 grams of protein, where the traditional version has none. This year, give this new classic a try. It is taste tested and TAFB staff approved!
This recipe is adapted from a recipe on dashingdish.com.
Yield: 6 servings
Serving Size: 1 cup
Estimated cook time: 40-45 minutes
4 cups fresh green beans
1 8-ounce package of baby bella (cremini) mushrooms
1 medium yellow onion
2-3 cloves of garlic
1 cup of plain low-fat Greek yogurt
1 teaspoon cornstarch
1 teaspoon salt
1/2 teaspoon ground black pepper
1 teaspoon sugar
1 tablespoon minced dried onion
1/2 cup grated fresh Parmesan cheese
1/2 cup whole wheat panko bread crumbs
Preheat oven to 350 degrees. Spray a 9 x 13 inch baking dish with cooking spray and set aside. Coat a large skillet with cooking spray.
Wash all vegetables except mushrooms. Using a damp paper towel, wipe mushrooms to remove dirt. Trim ends of green beans and cut into 1-inch pieces. Chop onion. Cut mushrooms in half and then slice them. Mince garlic.
Over medium heat, sauté the onions for 5-7 minutes, adding more cooking spray if needed. Add garlic and sauté for 1-2 minutes. Add mushrooms, stirring occasionally. Remove from pan into a large bowl and set aside.
Place beans in a large pot of boiling water for about 5 minutes (or until tender) and drain. Add green beans to the bowl with mushrooms and onions. Let cool to room temperature.
In a small bowl mix together the yogurt, pepper, salt, cornstarch and sugar. Add sauce to the green beans and stir until well blended. Spoon mixture into the baking dish.
Mix topping ingredients in a small bowl and sprinkle evenly over the top. Bake uncovered for 35-40 minutes or until topping is golden brown.
Calories per serving: 110
Fat: 3 grams
Fiber: 3 grams
Protein: 9 grams
Sodium: 163 mg
If you are interested in learning about cooking healthy, budget-friendly recipes, consider participating in one of our upcoming Cooking Matters courses, workshops or tours. View our latest course schedule on our Cooking Matters page. Another great way to get involved is by volunteering for one of our upcoming Cooking Matters events. Learn more on our Volunteer page.
For more tips on updating recipes for family favorites, visit cookingmatters.org.