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.
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Today, I'm making what I call my updated
green bean casserole.
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You know the one.
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It's got the fried onions on top and the
condensed mushroom soup in it.
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But, what I have done with this family
classic is I have lightened it, and
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I've modernized it.
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I'm gonna start by making the bechamel
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I have two tablespoons of unsalted butter,
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Put that into your saucepan.
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Now the only tricky thing with the
bechamel is that you have to
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just keep whisking it and, you know, you
have to work with with your burner.
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If it seems like the heat is just a little
bit too high,
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just turn it down a little bit.
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Okay, so butter is melted.
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Now, flour goes in, a quarter cup of all
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Whisk, whisk, whisk.
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This is definitely not one of those, like,
walk away and
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have a ten minute conversation kind of
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You really have to be on top of it.
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We're gonna get one and a half cups of
whole milk and
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you're gonna add this gradually, not all
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Again, you're whisking, whisking, whisking
the whole time.
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Okay, we are getting nice and creamy here
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I gonna removed this from the heat and set
it aside while we cook our vegetables.
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Instead of our condensed mushroom soup I'm
actually using fresh white mushrooms here
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that are sliced.
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You can usually find them pre-sliced, and
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they're gonna add a ton of flavor to this
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So we're gonna heat two tablespoons of
olive oil in our large saute pan.
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We are going to saute these for
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a few minutes on each side, just until
they get nice and golden.
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Okay, and then just a little pinch of salt
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about an eighth of a teaspoonful to really
bring out the flavor.
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[SOUND] So once you get nice color on your
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you wanna take these off the heat.
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You're gonna transfer them to a large
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So back into the same pan we're adding one
pound of trimmed green beans.
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And actually, usually, during the holidays
you can find them pre-trimmed,
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which is gonna save you even more time,
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especially when you're making multiple
dishes during the holidays.
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And really what I'm doing is I'm just
cooking them until they
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turn even brighter.
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So, you have to kind of watch your beans,
probably about three or four minutes.
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[NOISE] Okay, so our beans have brightened
up here and
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we are ready to combine everything and put
it into our casserole dish.
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Creamy, dreamy goodness.
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It's gonna go on top here.
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Make sure that everything is as evenly
coated as possible.
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Okay, super simple.
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These are gonna go on top.
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And they're crunchy.
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I mean, they really add a lot of nice
texture to the dish.
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And then I'm also added some shredded or
grated parmesan on top.
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And then we're going to go into a 350
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Okay, yes, this is what we're looking for.
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This is going to look awesome on the
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You can see our green beans are not
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They are not mushy.
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We've got gorgeous color in here.
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We have the beautiful mushrooms inside as
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of course, those fried onions on top.
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Savory, creamy, a little crunch on top.
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That's good stuff.
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This is Healthy Holidays and I'm Francis
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I'll see you next time.
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