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Meal Makeover: Healthy Green Bean Casserole

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Healthy Julie shows us how to make Green Bean Casserole healthy.

It’s that time of year again! Thanksgiving is ALL about the food and I love savoring every moment of it. Yep, that’s right! I love eating healthy but I also know how to indulge and experience the joy of holiday cooking. That’s why I’ve created this Green Bean Casserole recipe that hits all the right indulgent spots while also giving your body a surge of nutrition as well!

GREEN BEAN CASSEROLE
  • Baked Onions:
  • 6 shallots, thinly sliced
  • ½ cup whole wheat pastry flour
  • ¾ cup panko breadcrumbs
  • ½ tsp sea salt
  • ¼ tsp ground black pepper
  • 1 egg
  • Green Bean Filling:
  • 2 lbs green beans, cleaned, trimmed and sliced in half
  • 8oz mushrooms, thinly sliced
  • 2 Tbl clarified butter/ghee
  • 2 garlic cloves, minced
  • ¼ tsp nutmeg, freshly grated
  • 1 Tbl fresh thyme
  • 2 Tbl whole wheat pastry flour
  • ½ cup vegetable broth
  • ¼ cup dry white wine
  • 1 cup cashew cream (1/3 cup cashews + 1 cup water blended well on high)
INSTRUCTIONS
  1. Preheat oven to 475F. Line a baking sheet with parchment paper and set aside.
  2. Prepare the onions. Set up three bowls. Add flour to the first bowl, a whisked egg to the second bowl, and panko + salt and pepper to the third bowl. Dip a handful of onions into the flour until lightly coated. Use one hand for the dry ingredients and the other hand for the wet. Dip the floured onions into the egg then dip into the panko until fully coated. Repeat until all onions are breaded and place on the parchment lined baking sheet in an even layer. Cook for 20-25 minutes until golden brown. Set aside. Reduce oven temperature to 400F.
  3. Bring a medium-large pot of water to a boil. Add green beans to hot water and cook for 1-2 minutes. Remove beans from boiling water and place in cold water to stop the cooking process. Drain again, sprinkle with a pinch of sea salt, and set aside.
  4. In a large skillet or pot, melt the clarified butter/ghee. Add the mushrooms and cook 5 minutes until the juices have begun to release. Add the garlic, nutmeg, and thyme and stir cooking for 1 minute. Sprinkle on the flour and stir until evenly coated. Add the veggie broth and stir. Add the white wine, stir and cook for 1 minute. Add the cashew cream and stir and cook for 2-3 minutes until the sauce has reduced by ¼ and is thicker.
  5. Bring it all together! In a large mixing bowl, toss together the green beans and the mushroom sauce. Add ¼ of the onions and gently toss. Pour mixture into a 9x9 baking dish (or bake in cast-iron skillet). Sprinkle remaining shallots on top or around edges of the casserole.
  6. Bake at 400F for 15 minutes until hot and bubbly.

 

A few healthy tips:

  1. I used whole wheat pastry flour to dip the shallots and thicken the sauce. The pastry flour is a finer grind without taking away all the good-for-you fats from the whole grain, leaving you with nutrition and a silky sauce.
  2. Blanch (boil then immediately place in ice bath to stop the cooking) the green beans before tossing with the casserole ingredients and cooking in the oven. This ensures that your aren’t overcooking the beans leaving you with a crunchy texture and wonderful nutrients still intact.
  3. Bake your crispy onion topping. I promise you won’t miss the overly greasy onion rings! I use panko crumbs to give the shallots a light and fluffy texture and pairs perfectly with the creamy richness of the filling.

 

 

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