This healthy green bean casserole is a sophisticated and lightened up version of the classic recipe that has been around since the mid-1950’s.
There is something about Thanksgiving that brings to mind specific foods. You gotta have Turkey and mashed potatoes. Then there are the candied sweet potatoes. Cranberry Relish. Pumpkin pie. I could ramble on and on about all the sides that need to make their appearance on Thanksgiving.
I don’t know of any other American holiday that calls for so many choices. Too many choices to be honest. Yet, you have to satisfy the hangry crowd.
But all those choices lead to an overindulgence of fat and calories.
Green bean casserole is one of those expected side dishes. It is also a side dish you can easily lighten up without sacrificing flavor. As a matter of fact, you can turn green bean casserole into a healthy and sophisticated side dish.
If you can’t muster up the thought of opening up sodium laden cans of cream of mushroom soup then this recipe is for you.
How To Make Healthy Green Bean Casserole
- Mix the Panko mixture in a small bowl; set aside.
- Blanch and shock the green beans, then drain and set aside.
- Sauté onions until caramelized.
- Cook the mushrooms then add garlic and flour. Whisk in the liquid then stir in the seasoning.
- Combine onions, mushroom mixture, and green beans. Top with the bread crumb mixture.
Check out the recipe card below for the full details.
This isn’t your grandma’s canned soup casserole.
Calories in This Casserole.
When you compare this healthy green bean casserole to the original Cambell’s recipe created in 1955, you save over 100 calories per serving.
This casserole has 110 calories vs 227. The biggest swap, however, was in the fat. There are just under 4 grams of fat per serving in this healthy green bean casserole but the original version has a whopping 15 grams of fat.
Can I Make This Recipe Ahead of Time?
You definitely can make this casserole ahead of time. After you cook the beans and make the mushroom sauce, combine everything in a baking dish or cast iron skillet then cover it and freeze it for up to two weeks.
When you are ready to eat the casserole, place it in a pre-heated oven at 350°F for 45 to 50 minutes. Sprinkle the Panko topping on during the last 10 to 15 minutes of bake time.
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Healthy Green Bean Casserole
Ingredients
FOR THE CRUNCHY TOPPING
- ¾ cup Panko Bread crumbs
- ¼ cup grated parmesan cheese
- ¼ cup chopped parsley
- 1 tablespoon olive oil
- ½ teaspoon salt
FOR THE GREEN BEAN CASSEROLE
- 1-½ pounds fresh green beans trimmed and cut in half
- 1 tablespoon olive oil
- 1 large white onion thinly sliced
- 3 tablespoons balsamic vinegar
- 16 ounces button mushrooms sliced
- 4 cloves of garlic minced
- 3 tablespoons flour
- ⅓ cup white wine
- ¾ cup chicken broth
- 1 cup unsweetened almond milk
- ½ cup grated parmesan cheese
- ¾ teaspoon salt
- ¼ teaspoon pepper
- ¼ teaspoon nutmeg
Instructions
- Pre-heat the oven to 375°F.
- Combine the Panko bread crumbs, parmesan, parsley, olive oil, and salt in a small mixing bow. Stir until well combined and set aside.
- Bring a large pot of water to a boil and toss in a tablespoon of salt. When the water boils, add the beans and cook for 4 to 5 minutes.
- While the beans are cooking place some ice water in a large bow. When the beans are finished cooking, drain them in a colander and then dump then in the ice water to stop them from cooking. Set them aside.
- Heat the olive oil in a large oven proof skillet then add the onions. Cook the onions for 10 to 15 minutes, stirring occasionally, until they are dark brown.
- Add the balsamic vinegar and cook for about a minute longer. Scrape the onions into a bowl and set them aside.
- Add the sliced mushrooms to the same skillet that you cooked the onions. Cook the mushrooms stirring frequently. They should release some liquid, then continue to cook them until most of the liquid is evaporated, about 8 to 10 minutes.
- Add the minced garlic to the mushrooms, then add the flour and cook for 1 to 2 minutes.
- While continually whisking, slowly pour in the wine, chicken broth and almond milk.
- Bring the mixture to a simmer while stirring frequently. Cook for 5 to 6 minutes until it has a thick gravy consistency.
- Stir in the Parmesan cheese, salt, pepper, and nutmeg.
- Stir the onions into the mushroom mixture then toss in the green beans until they are all combined.
- Sprinkle the Panko bread mixture on top and place it in the oven for 15 to 20 minutes.
anne
Wednesday 25th of November 2020
Hi: This was a bit bland for our taste. Wasn't saucy enough. I had to make a basic white sauce and pour over it before baking. Too dry. The Parmesan is also a mistake. Weird texture. Won't be making again.
Dahn Boquist
Wednesday 25th of November 2020
Thanks for the comment. This recipe is intentionally light on the white sauce in order to keep the casserole on the healthier side