Green bean casserole- Healthy redo!

November 22, 2014

Green bean casserole- Healthy redo!

Thanksgiving is one of my favorite holidays! I love food and trying to make healthier creations is always a challenge, especially for people who don't usually eat healthy. I also enjoy this holiday because there are no presents given or received= less pressure for everyone. Just a time to get together with family and enjoy the food. Most of the dishes are prepared with butter, cream, salt, white flour, and sugar. For example: a sweet potato casserole does not need a cup of extra sugar added to it, the natural sugar does the job and should be enjoyed naturally.

For this week, I have a Thanksgiving pot luck dinner at bible study. I am working Monday, Tuesday, and Wednesday, so I decided to bring roasted brussels sprouts because it is easy and healthy.

Roasted brussels sprouts recipe

slice the brussels sprouts in half, chop a scallion, drizzle with olive oil, and roast for 30 minutes at 350 degrees.

For Thanksgiving day, I am eating with my boyfriend's family. My job is to: provide a veggie tray, brussels sprouts, sweet potatoes, pumpkin pie, and apple pie. Working this week, it will be a challenge to make all of this, so I will probably get a pumpkin pie from my family's farm market. I may make the apple pie on Sunday and bake it on Thanksgiving.

This month's Recipe redux blog topic is to "redo" a dish that you grew up with into a healthier dish. My mom's job for every thanksgiving was the green bean casserole. Green bean casserole is a high fat, high sodium, and a high calorie dish. Ingredients in my mom's green bean casserole: canned French string beans, canned cream of mushroom soup, milk and fried onions on top.

One serving of classic green bean casserole

(From MyFitnessPal: Campbell's Kitchen)

1 cup serving

calories: 200

Fat: 11 g

Saturated fat: 2.5 g

Sodium: 662.5 mg

Carbs: 21 g

Protein: 3.8 g

One serving of this healthy green bean casserole

(My recipe on MyFitnessPal)

1 cup serving (out of 8)
calories: 110 calories
fat: 2 g
sodium: 32.9 mg
potassium: 100 mg
Carbs: 17 g
Proteins: 7g

Healthier Green Bean Casserole

Serves: 8

Ingredients:

-"Fried" onions (the topping)

1 onion, sliced in rings or pieces
1/4 cup arrow root
1/2 cup whole wheat flour
2 egg whites
1 1/2 cup milk
Optional: seasonal bread crumbs

Directions:

Preheat oven to 350 degrees F.
Cut onion into rings, soak in milk while getting rest of the stuff ready.
In a small bowl, crack eggs and remove the yolk. Keep the egg whites.
In another small bowl, add the flour and arrow root (or bread crumbs).

(Pictured: onions in milk, egg whites, arrowroot with flour)
Dip the onions into the flour, then into the egg whites, and back into the flour. Place on baking sheet.
Bake for 15-20 minutes, until crispy.

*another way: Add flour, arrowroot, or bread crumbs to a freezer bag. Dip onion rings into egg whites, then add to the bag. Shake to coat the onions. Place on baking sheet and bake for 15-20 minutes, until crispy.

-Green bean casserole (the bottom)

1 1/2 lbs fresh green beans, tips cut off and cut in half
8 oz of sliced mushrooms
1/4 onion, chopped
1 garlic clove, minced
2 1/2 cups milk (I used 2%)
1 tsp arrow root
3 tbsp whole wheat flour
1/2 tsp salt
1/2 tsp pepper
1/2 tsp thyme
1/4 cup bread crumbs

Directions:

Preheat oven to 350 degrees F. Start boiling a medium pot of water.
Place string beans in boiling water for 8-10 minutes, remove from hot water and rinse with cold water. Set aside.
In a sauté pan, spray with cooking oil (or olive oil), add the chopped onions, let it cook for 3-5 minutes until slightly brown. Add the garlic and mushrooms, cook for an additional 5 minutes until natural juices are out of mushrooms. Scrap the bottom of the pan to get flavor.
Pour in the milk and continue to stir. Add the arrow root and almond meal to make a thick consistency. Stir in spices.
Add string beans to mushroom sauce. Then transfer into casserole dish.
Top with bread crumbs and "fried" onions.
Bake for 30 minutes at 350 degrees F.
Enjoy for less calories, fat, and sodium!