Need some healthy Christmas dinner ideas? We have a green and delicious casserole recipe to impress your guest and keep them in shape!
Need some healthy Christmas dinner ideas? We have a green and delicious casserole recipe to impress your guest and keep them in shape! Some of the health benefits of green beans include the reduced risk of heart disease and colon cancer, as well as an improved regulation of diabetes.
The green bean casserole was first created in 1955 by the Campbell Soup Company. The inspiration of this entree was to combine 2 ingredients Americans always had on hand during the 50’s which were green beans and cream of mushroom soup. Over the years tons of variations were made and the green bean casserole has become a holiday favorite!
Food and nutrition expert Frances Largeman-Roth shares her modernized version of the classic green bean casserole. Not only is this recipe lighter, but it is easier than usual to make! Ingredients include unsalted butter, flour, whole milk, creme fraîche, dried thyme, salt, pepper, virgin olive oil, white mushrooms, green beans, French fried onions, and shredded Parmesan Cheese.
- 2 tablespoons unsalted butter
- ¼ cup all-purpose flour
- 1 ½ cups whole milk
- 2 tablespoons crème fraiche
- 1 teaspoon dried thyme
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 2 tablespoons + 2 teaspoons extra virgin olive oil, divided
- 1 (8-ounce) package white mushrooms, sliced
- ⅛ teaspoon salt
- 1 pound fresh green beans, trimmed
- 1 cup French fried onions
- ½ cup shredded Parmesan cheese
InstructionsPreheat oven to 350 degrees Fahrenheit. Spray a 9 x 13-inch baking dish with cooking spray. In a small saucepan, melt the butter over medium heat. Whisk in the flour until smooth, whisking constantly. Add in the milk a little at a time, whisking continuously. Add the cr√®me fraiche, thyme, salt and pepper and keep whisking until the mixture is thick and creamy, about 5 minutes. Remove from heat. Heat 2 tablespoons of the olive oil over medium-high heat. Add the mushrooms and saute for 3 minutes per side, until golden. Transfer mushrooms to a large bowl and set aside. To the same pan, add the remaining 2 teaspoons oil and heat over medium-high. Add the beans and saute for 5 minutes, until the color has brightened. Transfer beans to the bowl with the mushroom. Pour the prepared sauce over the beans and mushrooms, stirring gently until evenly coated with the sauce. Transfer to the prepared baking dish and top with the fried onions and Parmesan. Bake for 20 minutes, or until the cheese is melted. Serves 12
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Frances Largeman-Roth is a nutritionist and cookbook author in New York City.
00:00.177 --> 00:06.833
00:06.833 --> 00:11.260
Today, I'm making what I call my updated
green bean casserole.
00:11.260 --> 00:12.060
You know the one.
00:12.060 --> 00:16.870
It's got the fried onions on top and the
condensed mushroom soup in it.
00:16.870 --> 00:22.010
But, what I have done with this family
classic is I have lightened it, and
00:22.010 --> 00:23.500
I've modernized it.
00:23.500 --> 00:26.290
I'm gonna start by making the bechamel
00:26.290 --> 00:31.440
I have two tablespoons of unsalted butter,
00:31.440 --> 00:32.970
Put that into your saucepan.
00:35.530 --> 00:38.650
Now the only tricky thing with the
bechamel is that you have to
00:38.650 --> 00:43.000
just keep whisking it and, you know, you
have to work with with your burner.
00:43.000 --> 00:45.190
If it seems like the heat is just a little
bit too high,
00:45.190 --> 00:46.140
just turn it down a little bit.
00:46.140 --> 00:48.060
Okay, so butter is melted.
00:48.060 --> 00:52.420
Now, flour goes in, a quarter cup of all
00:52.420 --> 00:53.320
Whisk, whisk, whisk.
00:54.660 --> 00:56.800
This is definitely not one of those, like,
walk away and
00:56.800 --> 00:59.440
have a ten minute conversation kind of
00:59.440 --> 01:02.060
You really have to be on top of it.
01:02.060 --> 01:07.620
We're gonna get one and a half cups of
whole milk and
01:07.620 --> 01:11.430
you're gonna add this gradually, not all
01:11.430 --> 01:14.470
Again, you're whisking, whisking, whisking
the whole time.
01:15.650 --> 01:17.859
Okay, we are getting nice and creamy here
01:17.859 --> 01:18.385
01:18.385 --> 01:23.433
I gonna removed this from the heat and set
it aside while we cook our vegetables.
01:23.433 --> 01:28.165
Instead of our condensed mushroom soup I'm
actually using fresh white mushrooms here
01:28.165 --> 01:29.150
that are sliced.
01:29.150 --> 01:31.850
You can usually find them pre-sliced, and
01:31.850 --> 01:33.940
they're gonna add a ton of flavor to this
01:33.940 --> 01:38.900
So we're gonna heat two tablespoons of
olive oil in our large saute pan.
01:38.900 --> 01:41.480
We are going to saute these for
01:41.480 --> 01:44.440
a few minutes on each side, just until
they get nice and golden.
01:46.470 --> 01:48.350
Okay, and then just a little pinch of salt
01:48.350 --> 01:51.652
about an eighth of a teaspoonful to really
bring out the flavor.
01:51.652 --> 01:57.040
[SOUND] So once you get nice color on your
01:57.040 --> 02:00.687
you wanna take these off the heat.
02:00.687 --> 02:06.330
You're gonna transfer them to a large
02:06.330 --> 02:11.150
So back into the same pan we're adding one
pound of trimmed green beans.
02:11.150 --> 02:14.920
And actually, usually, during the holidays
you can find them pre-trimmed,
02:14.920 --> 02:16.690
which is gonna save you even more time,
02:16.690 --> 02:20.220
especially when you're making multiple
dishes during the holidays.
02:20.220 --> 02:23.570
And really what I'm doing is I'm just
cooking them until they
02:23.570 --> 02:25.770
turn even brighter.
02:25.770 --> 02:30.215
So, you have to kind of watch your beans,
probably about three or four minutes.
02:30.215 --> 02:34.836
[NOISE] Okay, so our beans have brightened
up here and
02:34.836 --> 02:41.049
we are ready to combine everything and put
it into our casserole dish.
02:41.049 --> 02:42.940
Creamy, dreamy goodness.
02:42.940 --> 02:45.610
It's gonna go on top here.
02:47.480 --> 02:50.697
Make sure that everything is as evenly
coated as possible.
02:50.697 --> 02:55.604
02:55.604 --> 03:00.870
Okay, super simple.
03:00.870 --> 03:02.080
These are gonna go on top.
03:02.080 --> 03:04.010
And they're crunchy.
03:04.010 --> 03:07.910
I mean, they really add a lot of nice
texture to the dish.
03:07.910 --> 03:13.290
And then I'm also added some shredded or
grated parmesan on top.
03:14.900 --> 03:16.976
And then we're going to go into a 350
03:16.976 --> 03:22.010
03:22.010 --> 03:25.750
Okay, yes, this is what we're looking for.
03:25.750 --> 03:27.920
This is going to look awesome on the
03:28.970 --> 03:31.770
You can see our green beans are not
03:31.770 --> 03:33.300
They are not mushy.
03:33.300 --> 03:35.940
We've got gorgeous color in here.
03:35.940 --> 03:39.271
We have the beautiful mushrooms inside as
03:39.271 --> 03:41.778
of course, those fried onions on top.
03:41.778 --> 03:44.423
03:44.423 --> 03:45.127
03:45.127 --> 03:47.154
03:47.154 --> 03:51.570
Savory, creamy, a little crunch on top.
03:51.570 --> 03:52.400
That's good stuff.
03:53.680 --> 03:57.160
This is Healthy Holidays and I'm Francis
03:57.160 --> 04:00.708
I'll see you next time.
04:00.708 --> 04:01.789