Green bean casserole is a classic dish that graces many holiday tables, but unfortunately, it is usually laden with unhealthy ingredients. However, this healthy green bean casserole recipe provides all the flavor you love, but without the excess fat and calories. It's the perfect side dish for any occasion, and your guests won't even notice that it's a healthier version.
When I first heard about a healthy green bean casserole, I was skeptical. I couldn't imagine that a dish that I loved so much could be made healthy without sacrificing flavor. But when I finally decided to give it a try, I was pleasantly surprised. Not only did it taste delicious, but it was also easy to make and didn't require any fancy ingredients. Now, it's become a staple on my dinner table.
- 1 pound fresh green beans, trimmed and halved
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 cup sliced mushrooms
- 2 tablespoons all-purpose flour
- 1 cup low-sodium chicken broth
- 1 cup unsweetened almond milk
- ¼ cup grated Parmesan cheese
- ¼ cup whole wheat breadcrumbs
- Salt and pepper to taste
How to make a healthy green bean casserole:
Preheat the oven to 375°F (190°C).
In a large pot of boiling water, blanch the green beans for 3-4 minutes or until just tender. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and cook until soft and fragrant.
Add the mushrooms and cook for an additional 3-4 minutes or until they have released their liquid and are tender.
Sprinkle the flour over the mushroom mixture and stir to combine.
Slowly pour in the chicken broth and almond milk, stirring constantly until the mixture thickens.
Add the Parmesan cheese and stir until melted.
Add the green beans to the skillet and toss to coat them with the sauce.
Transfer the green bean mixture to a 9x13-inch baking dish.
Sprinkle the breadcrumbs evenly over the top of the casserole.
Bake for 20-25 minutes or until the top is golden brown and crispy.
Tips for making a perfect casserole:
- Use fresh, crisp green beans that are not overcooked or mushy. Blanch them in boiling water for 2-3 minutes, then transfer them to an ice bath to stop the cooking process and preserve their vibrant color and texture.
- Use a flavorful mushroom and garlic sauce that is not too thick or too thin. Sauté sliced mushrooms, garlic, and onion in olive oil until tender, then whisk in flour, broth, milk, and seasonings until smooth and creamy. Adjust the consistency and seasoning as needed.
- Top the casserole with a crispy, golden breadcrumb topping that adds crunch and flavor. Mix breadcrumbs, grated Parmesan cheese, and melted butter or oil in a bowl, then sprinkle the mixture evenly over the casserole. Broil the casserole for a few minutes until the topping is golden and crispy.
How to store it?
To store the healthy green bean casserole, place it in an airtight container and refrigerate for up to 3-4 days. You can also freeze it for up to 2-3 months.
How to reheat it?
To reheat the casserole, preheat your oven to 350°F (175°C). Place the casserole in the oven and bake for 15-20 minutes or until heated through. You can also reheat it in the microwave by placing individual servings in a microwave-safe dish and heating for 1-2 minutes or until heated through.
Can I use frozen green beans instead of fresh ones?
Yes, you can use frozen green beans in this recipe. Just be sure to thaw them and drain any excess water before using them.
Can I use a different type of milk instead of almond milk?
Yes, you can use any type of milk you prefer, such as soy milk or cow's milk.
Can I make this casserole ahead of time?
Yes, you can make the casserole ahead of time and store it in the refrigerator for up to 24 hours before baking. Just be sure to add the breadcrumbs right before baking to ensure they stay crispy.
Can I make this casserole vegan?
Yes, you can make this casserole vegan by using vegetable broth instead of chicken broth and omitting Parmesan cheese. You can also use a vegan cheese substitute if desired.
Healthy green bean casserole is a delicious and nutritious alternative to the traditional version. With simple ingredients and easy preparation, you can enjoy this classic dish without any guilt. Plus, it's a great way to get your daily serving of vegetables.