Traditionally, people toss their healthy eating habits aside during the holidays. If you’d like to buck that trend, though, you’re in luck. There are plenty of healthy holiday recipes that are just as delicious as their calorie-, salt- and fat-laden counterparts. Here’s one. Prepare the following recipe for delectable, guilt-free dining this holiday season.
Healthy Green Bean Casserole
The original version of this holiday classic is jam-packed with salt and fat. Canned cream of mushroom soup, whole milk and fried onions are traditionally used. While low-fat versions of the soup can be substituted, they usually produce bland, unexciting results.
This healthy alternative makes the most of fresh, delicious ingredients. Subtle seasoning is used to achieve a dish that’s sure to be a crowd-pleaser. With 125 calories per serving, which includes just 19 calories from fat, this delectable twist on a holiday favorite won’t leave you filled with regret the following day.
Preparation Time: 10 minutes
Cook Time: 45 minutes
• One onion, chopped
• Two tablespoons extra-virgin olive oil
• Three tablespoons flour
• 1/4 cup onion, finely chopped
• One clove garlic, finely chopped
• One pound of fresh green beans, sliced into one-inch pieces
• Half a teaspoon of dried thyme
• One and a half cups of cremini mushrooms, sliced
• One and a half cups of non-fat milk
• One-third cup whole-grain bread crumbs
Preheat the oven to 350 degrees.
In a large skillet, heat the olive oil on low heat. Stirring frequently, cook the sliced onions for 15 to 20 minutes or until they are a rich, golden color. Transfer the cooked onions from the skillet and onto a plate.
At the same time, boil or steam the fresh green beans for five to six minutes. When cooked to the desired level of tenderness, dunk them into a bowl of icy cold water to halt the cooking process and retain the bright green color of the beans. Drain the beans and save them for later.
On low heat, cook the finely chopped garlic and onion in the skillet for two to three minutes. Add the mushrooms and cook for another five minutes or until juices are released. Sprinkle the dried thyme and flour over the vegetables. Stir in the milk a little bit at a time. Stir constantly until the sauce thickens. If desired, season the sauce with a teaspoon of sea salt and some freshly ground black pepper.
In a two-quart casserole dish, spread the cooked green beans and top them with the mushroom sauce. Sprinkle the breadcrumbs and sautéed onions over the top.
Bake the green beans in the oven for 10 to 15 minutes or until the casserole has reached a rich, golden color. Serve immediately.
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