Holiday Recipe Remix: Fresh Green Bean Casserole (2024)

Holiday Recipe Remix: Fresh Green Bean Casserole (1)

by Elle Penner, MPH, RD

December 10, 2013

4 Comments

Share it:

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.

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 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.

Are canned or fresh green beans better for casserole? ›

Green beans from a can have already been cooked to death right in the can and harbor plenty of sodium that could make your casserole too salty. Frozen French-cut green beans are a better option. They hold their texture better than canned, and you can cook them straight from their frozen state.

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.

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.

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

Many variations of the recipe now exist, but there's a good reason Campbell's decided on frozen green beans back in the day. As EatingWell explains, frozen green beans hold their shape far better than canned ones do. They don't have any added sodium, and they're also cooked a lot less.

How many ounces is 4 cups of green beans? ›

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

How do you fix a watery casserole? ›

10 Tips To Fix Or Prevent Watery Casseroles
  1. Prep Vegetables Ahead Of Time. Vegetables boiling on a stove - Solstock/Getty Images. ...
  2. Add A Starch. ...
  3. Experiment With Pasta Or Grains. ...
  4. Take The Lid Off. ...
  5. Drain Fat From Meat. ...
  6. Choose A Dry Or Low-Fat Cheese. ...
  7. Sprinkle Seeds Into Your Bake. ...
  8. Remove Excess Liquid.
Oct 29, 2023

How long can green bean casserole sit out? ›

The casserole can sit out at room temperature for about an hour, then it should be reheated or stored in the fridge.

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 many cans of green beans equals 4 cups? ›

4 cups of green beans is equal to about 1 1/2 pounds fresh, 16 ounces frozen or two 15oz. cans.

Why you should always rinse canned beans? ›

It impacts the flavor of your food: "[Rinsing] gives the bean a cleaner mouthfeel and prevents the gel-like coating from altering the flavors of the surrounding ingredients." This is why you might want to rinse canned beans even if you are making a dish that calls for additional liquid, as tempting as it might be to ...

How do you make beans less liquidy? ›

Either drain off some of the excess liquid, add a thickener such as a starch slurry, or simply cook the beans longer until the liquid reduces out.

How do you make beans more liquidy? ›

After soaking the beans overnight or using the quick soak method, drain the beans and rinse them. Now put the beans in fresh water to cover the beans. Heat until boiling and turn the heat down to a simmer. If the water level falls below the top of the beans, add more water to cover the beans.

How do you thicken slow cooked beans? ›

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 thicken watery red beans? ›

A slurry is a thickening agent for hot liquids such as soups, stews, and gravies. For this recipe we are going to use 1 tablespoon of cornstarch + 2 tablespoons of COLD (again, COLD) water. Mix the two ingredients and add the slurry to the red beans mixture while stirring.

Top Articles
Latest Posts
Article information

Author: Twana Towne Ret

Last Updated:

Views: 6172

Rating: 4.3 / 5 (64 voted)

Reviews: 95% of readers found this page helpful

Author information

Name: Twana Towne Ret

Birthday: 1994-03-19

Address: Apt. 990 97439 Corwin Motorway, Port Eliseoburgh, NM 99144-2618

Phone: +5958753152963

Job: National Specialist

Hobby: Kayaking, Photography, Skydiving, Embroidery, Leather crafting, Orienteering, Cooking

Introduction: My name is Twana Towne Ret, I am a famous, talented, joyous, perfect, powerful, inquisitive, lovely person who loves writing and wants to share my knowledge and understanding with you.