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.

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Holiday Recipe Remix: Fresh Green Bean Casserole (2024)

FAQs

How do you make green bean casserole not soggy? ›

If you are finding that your green bean casserole is soupy, be sure to drain the green beans really well after blanching so you aren't getting extra water in the casserole that way. Then make sure to thicken the sauce properly by letting the chicken broth and half-and-half simmer long enough to thicken.

Why is my green bean casserole always runny? ›

Green bean casserole should have a nice thick sauce that coats the green beans—it should not resemble soup. One common cause of a watery casserole is not adding enough thickener, such as flour or cornstarch, to your sauce.

How can I thicken up my green bean casserole? ›

The Casserole Is Too Soupy

Don't worry, there's a relatively easy and quick fix that will help soak up the excess liquid: Make a slurry of flour or cornstarch in liquid (broth or water) to help thicken it up and then cook it for a bit longer.

Do people eat green bean casserole on Christmas? ›

I personally love the FRENCH'S Green Bean Casserole Recipe made with a can of mushroom soup, canned green beans and store bought onion ringlets. I always have, even when I was a rare pizza hating kid. In my parents family we made it for Thanksgiving and Christmas, too.

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

When I make green bean casserole, I skip canned beans all together. Frozen green beans are the best green beans to use for green bean casserole.

Can you overcook green bean casserole? ›

Overcooking the beans won't just drain them of their appealing color, but it will also make them too soft and mushy, resulting in a less appetizing casserole.

Why isn t my green bean casserole thickening? ›

Add a thickener

The extra thickening should thicken the sauce, and if the mixture is still runny, repeat the process. The site also reports that you should use 1 tbsp of corn starch if thickening a small portion and up to 4 tbsp of corn starch for large batches.

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.

How soupy should green bean casserole be? ›

White sauce of the casserole should be thick enough to coat the beans ,it should not be runny like soup. To make it thick add more corn flour or cornstarch. Casserole cooked in an oven might have runny sauce since the vegetables keep leaching water.

What can I substitute for cream of mushroom in green bean casserole? ›

Instead of condensed cream of mushroom soup, this recipe utilizes an irresistible sour cream sauce thickened with flour and butter. The creamy, tangy mixture adds tons of richness and flavor — so there's no need for any store-bought soup.

What is a fun fact about green bean casserole? ›

The recipe was created in 1955 by Dorcas Reilly at the Campbell Soup Company. As of 2020, Campbell's estimated it was served in 20 million Thanksgiving dinners in the US each year and that 40% of the company's cream of mushroom soup sales go into a version of the dish.

Why am I craving green bean casserole? ›

Stress, anxiety, and sadness are known to trigger cravings for comfort foods. Green beans, being a wholesome vegetable, may provide a sense of comfort and satisfaction to those experiencing emotional distress. Moreover, the act of eating itself can be soothing and provide a temporary distraction from negative emotions.

How do you fix a soggy casserole? ›

Just because your casserole is starting to look a bit soupy doesn't mean it's beyond saving. In fact, all you need to do is add some pasta noodles or grains to your base. This trick works for the simple reason that both types of ingredients soak up water as they cook.

How do you keep green beans crisp? ›

While the beans are cooking, fill a large bowl with cold water and ice. As soon as the beans are done cooking, transfer them immediately to the ice bath to stop the cooking process and preserve their bright green color. Leave the beans in the bowl of ice water for a few minutes before removing them with tongs.

Why are my home canned green beans mushy? ›

To keep home-canned green beans firm, it's important to follow proper canning procedures to ensure that they are processed at the correct temperature and for the correct amount of time. Overcooking or undercooking can cause the beans to become mushy or tough.

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