Green Bean Casserole Healthy Recipe

Green bean casserole is a classic dish that often graces the holiday table. However, traditional recipes for green bean casserole can be heavy on processed ingredients and unhealthy additives. But fear not! It is possible to enjoy a delicious and nutritious green bean casserole without sacrificing flavor. In this article, we will explore a healthy recipe for green bean casserole that will leave you feeling satisfied and guilt-free.

Ingredients

Before we dive into the recipe, let’s take a look at the wholesome ingredients that make this green bean casserole a healthy choice:

1. Fresh Green Beans: Opt for fresh green beans instead of canned ones. They are rich in vitamins, minerals, and fiber.

2. Mushroom Medley: Instead of using canned cream of mushroom soup, we will make our own mushroom medley using a variety of fresh mushrooms like cremini, shiitake, and oyster. Mushrooms are packed with nutrients and add a delicious earthy flavor.

Green Bean Casserole Healthy Recipe

3. Whole Wheat Panko Breadcrumbs: Whole wheat panko breadcrumbs are a healthier alternative to traditional breadcrumbs. They provide a light and crispy topping for the casserole.

4. Olive Oil: Instead of using butter or margarine, we will use heart-healthy olive oil as the fat in this recipe.

5. Almond Milk: Almond milk is a great dairy-free substitute for the creamy sauce in the casserole. It adds a subtle nutty flavor without the added cholesterol and saturated fat.

6. Garlic and Onion: These aromatic ingredients add depth of flavor to the casserole without the need for excessive salt or sodium-laden seasonings.

7. Herbs and Spices: We will use a combination of herbs and spices like thyme, rosemary, and black pepper to enhance the flavors of the dish.

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Now that we have our wholesome ingredients ready, let’s move on to the recipe itself.

Recipe

Step 1: Blanch the Green Beans

Start by blanching the fresh green beans. This process involves briefly boiling the beans and then plunging them into ice-cold water to stop the cooking process. Blanching helps preserve the vibrant green color of the beans and gives them a tender-crisp texture. Set aside the blanched green beans while we prepare the mushroom medley.

Step 2: Make the Mushroom Medley

In a large skillet, heat some olive oil over medium heat. Add minced garlic and diced onions and sauté until they become fragrant and golden brown. Next, add the sliced mushrooms and cook until they release their moisture and start to brown. Season with salt, pepper, thyme, and rosemary, and continue cooking until the mushrooms are tender. Set aside.

Step 3: Prepare the Creamy Sauce

In a separate saucepan, whisk together almond milk and whole wheat flour until smooth. Heat the mixture over medium heat and whisk continuously until it thickens into a creamy sauce. This may take a few minutes, so be patient. Once the sauce has thickened, remove it from the heat and season with salt, pepper, and any additional herbs and spices you desire.

Step 4: Assemble and Bake

Now it’s time to bring all the components together. In a baking dish, combine the blanched green beans, mushroom medley, and creamy sauce. Gently toss everything together until the green beans are well coated. Sprinkle whole wheat panko breadcrumbs on top for a crunchy texture.

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Bake the green bean casserole in a preheated oven at 350°F (175°C) for about 20-25 minutes or until the breadcrumbs are golden brown and the casserole is hot and bubbly.

FAQs

1: Can I use frozen green beans instead of fresh ones?

Yes, you can use frozen green beans if you don’t have access to fresh ones. However, make sure to thaw them before blanching to ensure even cooking.

2: Can I use a different type of milk?

Absolutely! If you don’t have almond milk, you can use any other dairy-free milk of your choice, such as soy milk or oat milk. If you’re not lactose intolerant, you can also use regular milk.

3: Can I make this casserole in advance?

Yes, you can prepare the casserole in advance and bake it later. Simply assemble the ingredients in the baking dish and refrigerate until you’re ready to bake. You may need to adjust the baking time slightly if the casserole is cold from the fridge.

Final Thoughts

With a few simple swaps and a focus on fresh, wholesome ingredients, you can enjoy a healthy and delicious green bean casserole. This recipe proves that you don’t have to sacrifice taste or tradition for the sake of health. So go ahead, give this nutritious green bean casserole a try, and let it become a new holiday favorite on your table!

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