Holiday Recipe Remix: Fresh Green Bean Casserole (2024)

Holiday Recipe Remix: Fresh Green Bean Casserole (1)

by Elle Penner, MPH, RD

December 10, 2013

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Holiday Recipe Remix: Fresh Green Bean Casserole (2)

Need a delicious and sneakily nutritious side dish for your holiday dinner? Elle, our Registered Dietitian has you covered!

A few weeks agowe asked youto submit your favorite unhealthy holiday recipes so she could remix them into more nutritious versions of their former selves. MyFitnessPal user Jessica submitted her recipe for a traditional Green Bean Casserole, which called for sodium-socked canned green beans and condensed soup.

This recipe wasn’t the only one of its kind, either. With numerous submissions like it, Elle decided this was one dish in desperate need of a makeover.

Whether your favorite green bean casserole recipe calls for a cheese or cream-based condensed soup, they both usually have one thing in common:reallylong ingredient lists. And despite what the label might say, those cheesy, creamy canned soups also contain very little real cheese or cream, if any at all. You see, somewhere along the line food manufacturers discovered that thickeners, like modified food starch, are far less expensive and more shelf-stable than cheese and cream, so they started using those ingredients to give their soups that thick and creamy texture.

Elle remixed this recipe by whipping up a homemade cream of mushroom base and by swapping out those canned not-so-green beans for fresh ones. Not only do fresh green beans add crunch and vibrant color, they also contain far less sodium and offer more nutrients than their canned counterparts. She alsoused greek yogurt and low-fat milk in the base, which adds protein and calcium but not the added fat of cream.

Holiday Recipe Remix: Fresh Green Bean Casserole (3)

She improved the sauce and the beans, but Elle thought those tasty French fried onions were just too good to pass up. We’d have to agree.

Here Elle explains how she remixed the recipe:

The recipe is below–just be sure to log it inMyFitnessPal!SearchHoliday Recipe Remixin thefood database. There you’ll find thefull nutrition info and be able add a serving (or two) of this delicious casserole to your food diary.

Holiday Recipe Remix: Fresh Green Bean Casserole (4)

If you don’t yet have a MyFitnessPal account, you can sign up on thewebor by downloading the free app for youriPhone,iPad,AndroidorWindowsmobile device.

Fresh Green Bean Casserole

Serves about 8

Serving Size:1 cup

Ingredients

  • 1 1/2 pounds fresh green beans, ends trimmed and chopped into 1-inch pieces
  • 2 teaspoons olive oil
  • 8 ounces white or baby bella mushrooms, diced
  • 6 cloves garlic, chopped
  • 1 tablespoon thyme, dried or fresh
  • 1 1/2 cups 1% milk
  • 3/4 cup 2% Greek yogurt
  • 3 tablespoons all-purpose flour
  • 1/2 cup finely chopped fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 cup French Fried Onions

Directions

1. Preheat oven to 350F and lightly spray a 2-quart baking dish with cooking oil.

2. For crunchy beans, steam over a pot of boiling water until bright green and still crisp, about 3 minutes. For more tender beans, blanch in boiling water for 2-3 minutes, drain and then immediately submerge in an ice bath.

3. Heat olive oil in a large nonstick skillet over medium-high heat. Add the mushrooms and cook for about 12 minutes, until liquid has evaporated and they begin to brown. Add the garlic and thyme and cook for an additional 1 minute.

4. Combine mushroom mixture, salt, pepper and parsley in a food processor and process until smooth, about 1 minute.

5. Whisk the milk and flour together in a small saucepan until the flour has dissolved. Bring to a simmer over medium heat while whisking constantly until the mixture has thickened to a yogurt consistency, about 8-10 minutes. Remove the pan from the heat. Allow to cool for 5-10 minutes before combining with Greek yogurt and mushroom mixture.

6. Toss green beans in sauce and spoon into the prepared dish. Sprinkle the top with French fried onions. Bake uncovered for 15-20 minutes. Serve warm.

For submitting her recipe, Jessica will be receiving a snazzy MyFitnessPal apron, aWithings Smart Body Analyzerscale, a cookbook fromCooking Light, and a Fitbug Orb!

Also, if you missed any of the previous remixed recipes we’ve shared, check out the Spicy, Not Sinful, Pumpkin Spice Latte, Sweet Potato Pecan Tart and these deliciousSausage Egg Nests!

Healthfully,

The MyFitnessPal Team

Photos by Elle Penner | MyFitnessPal

Tagsrecipes

About the Author

Holiday Recipe Remix: Fresh Green Bean Casserole (5)

Elle Penner, MPH, RD

Elle is a nutrition and wellness writer, recipe developer, blogger and nutrition consultant whose favorite things include her camera, carbs and quality time with her toddler. For more from this busy mama, check out Elle’s lifestyle blog or connect with her on Instagram, Pinterest and Facebook.

Related

Holiday Recipe Remix: Fresh Green Bean Casserole (2024)

FAQs

Is green bean casserole better with canned or fresh? ›

"Canned green beans are very soft and delicate," Malarkey says. "They tend to mush up while mixing, and I like a little crunch to my green bean casserole." The other two pros we spoke with agreed. When presented with the choice of fresh or frozen green beans for green bean casserole, frozen came out on top.

How to make green bean casserole not soggy? ›

Green bean casserole should have a nice thick sauce that coats the green beans—it should not resemble soup. One common cause of a watery casserole is not adding enough thickener, such as flour or cornstarch, to your sauce.

Can you make green bean casserole ahead of time and reheat? ›

You can make this green bean casserole from scratch up to 2 days before Thanksgiving. Just before you serve dinner, finish the casserole with a topping of French fried onions & almonds, then simply bake until reheated & golden. This classic holiday side has never been easier – or tastier!

Why do we eat green bean casserole on Thanksgiving? ›

How It Became a Holiday Staple. Green bean casserole was considered a perfect dish for holiday entertaining because it was simple, inexpensive, and could easily be made ahead of time. It became known as a "jiffy casserole" because it went from one bowl to one pan.

Are fresh green beans healthier than canned? ›

Only have canned on hand? Don't worry — they're still nutritious. “Canned green beans have a similar nutrient content to fresh or frozen,” says Whitson. “But choose low-sodium varieties, or rinse them before cooking to remove any added salt.”

Can you overcook green bean casserole? ›

It's important to note that frozen green beans—usually the best choice for green bean casseroles—are blanched before the freezing process begins, so they're already partially cooked, too. That means they'll also cook pretty fast, which could easily morph into overcooking if you aren't careful.

How many days does green bean casserole last in the fridge? ›

Stored properly, your leftover green bean casserole will last 3-4 days in the fridge. Freezing: Wrap your green bean casserole tightly with heavy-duty aluminum foil, freezer wrap or transfer to an airtight container and keep in the freezer for 6 months.

Can I prep green beans the night before? ›

Drain and rinse under cold water 1 to 2 minutes to stop cooking process. Drain well. Refrigerate green beans between layers of paper towels in an airtight container or resealable food storage bag for up to 1 day. To serve, melt 2 tablespoons butter over medium heat in large skillet.

Can you make Alton Brown green bean casserole ahead of time? ›

Sure is. You can even lighten the Thanksgiving Day workload by making each of the components (beans, mushroom sauce, and fried onions) ahead of time, store them separately, then assemble and bake the final dish just before dinner.

Is it safe to eat green bean casserole left out overnight? ›

Throw away all perishable foods that have been left in room temperature for more than 2 hours (1 hour if the temperature is over 90° F, such as at an outdoor picnic during summer).

How many cans of green beans are 4 cups? ›

Notes: ✿ 4 cups of green beans is about 1½ pounds fresh or 16 ounces frozen or 2 cans (15 ounces each) drained.

Why am I craving green bean casserole? ›

When our bodies are deficient in certain nutrients, they attempt to correct the imbalance by sending signals to our brains. This can result in cravings for foods that are rich in the lacking nutrients. For example, a craving for green beans could indicate a need for vitamins A, C, or K, or for dietary fiber.

Can you substitute canned green beans for fresh? ›

Absolutely! Canned green beans can be a convenient substitute for fresh or frozen green beans in various recipes. Just make sure to drain them right before using and adjust the cooking time accordingly as they are already pre-cooked.

Should you rinse canned green beans before cooking? ›

One of the primary reasons for draining and rinsing canned beans, or any canned food, is to remove some of the excess salt.

Do you have to cook canned green beans before eating? ›

Since canned green beans are already cooked, they only require heating. For boiling, a few minutes until they are heated through should be sufficient. Similarly, when sautéing, cook them for a few minutes until they reach the desired tenderness.

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