Can you believe that Thanksgiving is only two weeks away? I can’t! Now is the time to start planning the menu so it can be perfected in time for the big day! A Thanksgiving feast is often carb-heavy with stuffing, potatoes, rolls, casseroles, desserts, and macaroni and cheese. It is important to not forget about adding some healthy vegetables to the menu – this way you can stay somewhat healthy on a day full of eating.
If you can absolutely not skip out on the green bean casserole this year, try this great recipe to make a normally high calorie, high fat side dish “healthified” by using fresh vegetables and a lighter, but still creamy, sauce.
1 1/2 pounds fresh green beans, trimmed
2 Tbsp butter
1/4 cup all-purpose flour
1 1/2 cups reduced-fat milk
1/2 cup nonfat buttermilk
1 Tbsp Ranch dressing mix
2 tsp chopped fresh thyme
1/4 tsp pepper
1 tsp butter
1 (8-oz) package sliced fresh mushrooms
1 cup French fried onions, crushed
1/2 cup panko breadcrumbs
2 plum tomatoes, seeded and chopped
1. Preheat oven to 350 degrees F.
2. Blanch green beans in boiling water for a few minutes. Plunge into ice water to stop the cooking process, drain and pat dry.
3. Melt 2 Tbsp butter in a Dutch oven over medium heat, whisk in flour until smooth. Cook, stirring constantly, for about 1 minute. Slowly whisk in 1 1/2 cups milk and cook, whisking constantly, for 3-4 minutes or until sauce is thickened and bubbly. Remove from heat and whisk in buttermilk, ranch seasoning, thyme, and pepper.
4. Melt 1 tsp butter in a medium skillet over medium-high heat. Saute mushrooms for 6-8 minutes or until tender and lightly browned. Remove from heat and let cool for about 5 minutes. Gently toss mushrooms and green beans into the buttermilk sauce. Place in a 13 x 9 baking dish coated with cooking spray.
5. Combine french onions, panko, and tomatoes. Sprinkle over green bean mixture.
6. Bake at 350 degrees F for 25-30 minutes or until golden brown and bubbly.
Yield: 8 servings
Nutrition Information per Serving: 168 calories, 8.4 g fat, 3.9 g saturated fat, 5.7 g protein, 18.5 g carbohydrate, 3.9 g fiber, 15 mg cholesterol
Southern Living, November 2011