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

How do you make green bean casserole not runny? ›

Mistake #5: A Runny Casserole

If you don't, the excess water from the beans can leak out into the casserole and make it thin and runny. If you sense it's a little watery, "add a thickener like roux or starch to absorb the additional liquid or cook a little longer," she says.

How do I thicken up my green bean casserole? ›

Before you add your topping, try to thicken the casserole with flour or cornstarch so the topping sits on top and doesn't sink to the bottom. If you're freeing up your oven by making your casserole in a slow cooker or a pressure cooker (like an Instant Pot), don't add your topping until it hits the serving dish.

Should green bean casserole be soupy before cooking? ›

Green Bean Casserole from Scratch FAQs

Cover and freeze until you are ready to bake. You can bake start from frozen without adding the onions until the casserole has already baked for about 20 minutes. Should green bean casserole be soupy? No, your green bean casserole should not be soupy.

How long does uncooked green bean casserole last in the fridge? ›

ASSEMBLE AHEAD OF TIME (UNCOOKED)

Assemble casserole, making sure to leave off the onion topping. Cover dish tightly with foil and refrigerate up to 3 days. Remove casserole from refrigerator for about 30 minutes.

Will my green bean casserole thicken as it cools? ›

Bake until golden brown and bubbling, 12 to 15 minutes. Cool before serving. Let cool for 10 minutes before serving. The sauce will thicken as it cools.

How do you thicken a watery casserole? ›

The three main thickening agents for gravies are flour, cornflour and arrowroot. The first two are normally used in savoury dishes while arrowroot tends to be used in sweet dishes – that said, arrowroot will work in a savoury dish as it has no flavour.

Why is my green bean casserole so soupy? ›

One common cause of a wet, soupy casserole is undercooking the vegetable ingredients on the stovetop. When you choose to use fresh green beans, onion, and mushrooms instead of canned, cook the veggies well before tossing them into the oven.

How do you fix a watery casserole? ›

Thicken a meat casserole the most popular way with flour.

Add some flour to your pan after you've browned the meat and before adding any liquid. This way, the flour will soak up the juices and fat in the pan. Add about one teaspoon of flour at a time until you get the right thickness.

Which is better frozen or canned green beans for green bean casserole? ›

"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.

Can you overcook green bean casserole? ›

The Green Beans Are Mushy

Oftentimes, mushy green beans come down to one of two issues. The first is simply that you overcooked them, and they lost their shape and texture.

How many cans of green beans equals 4 cups? ›

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

Can I eat week old green bean casserole? ›

Green Bean Casserole Leftovers

Your creamy green bean casserole will last about four days in the fridge. The crunchy topping will get softer as time goes by; pop it into the oven to reheat to crisp it up a bit. While casseroles have a reputation for being freezer-friendly, green bean casseroles don't freeze so well.

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

Keep Food out of the Danger Zone

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).

Can you prepare 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.

How do you make beans less liquidy? ›

One way is to boil the beans until they are soft, then remove them from heat and cover with at least an inch of cold water. The beans will soak up some of the remaining hot water while they cool and release starches which thicken them. Once cooled, you can drain off any excess liquid or eat as-is if desired.

How do you thicken slow cooked beans? ›

5 Ways to Thicken Bean Soup
  1. Reduce the soup. Simmering your soup over low heat on the stovetop or in a slow cooker will cause the water in the soup to evaporate and the soup to naturally thicken. ...
  2. Add a thickening agent. ...
  3. Purée the beans. ...
  4. Prepare a roux. ...
  5. Add puréed vegetables.
Jan 25, 2022

How do you thicken beans in a slow cooker? ›

Cornstarch, potato starch, and chickpea flour are a couple of pantry-friendly ways to thicken soups, stews, and sauces in the slow cooker. Just a tablespoon or two of any — added towards the end of cooking — will thicken sauces especially well.

How do you thin green beans? ›

After the beans have sprouted, thin the plants to 3 to 4 inches apart (Fig. 2). For pole beans, plant the seed in rows 3 to 4 feet apart. Plant them in hills about 3 feet apart in the row (Fig.

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