Green bean casserole turns 55—time for a makeover?
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by The Editors of EatingWell Magazine, on Tue Nov 9, 2010 8:10am PST
Green Bean Casserole was never part of my traditional Thanksgiving lineup. Which is odd since it’s been a Thanksgiving icon for 55 years. Yes, this year marks the 55th anniversary of the green bean casserole, invented by Campbell Soup Company in 1955 to prompt happy housewives to buy more cream of mushroom soup.
I always thought that my Thanksgiving dinner covered all the bases—ample side dishes, casseroles, two kinds of stuffing, dessert and of course the turkey. But apparently, I’d been cheated out of this Thanksgiving icon my whole life. So I decided on a whim to see what I was missing. I bought the whole shebang—the condensed cream of mushroom soup, the French-cut green beans and the French’s original French Fried Onions in a can. I whipped it up and it was delicious. I’m not going to lie. But it was also high in calories, sodium and saturated fat. Since Thanksgiving is already somewhat of an overindulgence, I wanted to scale back on the processed ingredients and make a healthier, fresher version to enjoy at my Thanksgiving table.
We developed a healthier version of green bean casserole in the EatingWell Test Kitchen a few years back, so I made that recipe the following week to see how it compared flavorwise. I liked it better. Sure, it’s easier to open up a few cans of soup and throw on prepackaged fried onions, but I found that our version had more depth of flavor and, nutritionally, it was better for me.
Here’s what we did and how our version compares to a traditional version. See our recipe below:
We cut the sodium by taking out the canned soup. Instead, we made our own white sauce and used fresh mushrooms. Butter adds richness, but also adds saturated fat. So do full-fat milk and sour cream—all ingredients you can find in traditional versions of green bean casserole. We call for low-fat milk and reduced-fat sour cream. We also use buttermilk powder, which adds tang. You get tons of flavor and 8 grams less saturated fat than traditional versions. We cut calories by skipping the canned fried onions and sautéing our own. Tossing fresh onion slices with flour and seasoning and pan-frying them in just a small amount of oil gives you the texture and flavor of the canned version without all the calories.
Green Bean Casserole
Healthy Weight High Fiber Healthy Heart
Active time: 30 minutes | Total: 45 minutesThis healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.
3 tablespoons canola oil, divided
1 medium sweet onion (half diced, half thinly sliced), divided
8 ounces mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
3 tablespoons dry sherry (see Ingredient Note)
1 pound frozen French-cut green beans (about 4 cups)
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder (see Ingredient Note)
1 teaspoon paprika
1/2 teaspoon garlic powder1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.Makes 6 servings, about 3/4 cup each.
Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrate; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition bonus: Calcium (16% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1/2 starch, 1 vegetable, 2 fatIngredient Notes:
Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered mi -
Dear Leatherbear:
Every little bit helps - (reduction in sodium and especially the saturated fat) but I'm so curious where all the sodium comes from in the "healthier version." It is only reduced a little, same as with the calories. Canned soup has thousands of mg. So do canned beans vs. frozen. It would have to be the sour cream, buttermilk powder and/or the wine, even the regular sherry. None of the other ingredients has hardly any sodium.
I use skim milk in scallopped potatoes and a bit more flour to add the thickness (everyone likes them) and one can get no-fat yogurt, the Greek style is quite thick and I think it has very little sodium. Those two substitutions would work here.
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Thanksgiving Green Bean Casserole Recipes
By Megan O. Steintrager
Filed Under: Thanksgiving#1) ~ This traditional classic features green beans and Campbell's
Cream of Mushroom Soup topped with savory, crunchy French fried onions.Read more: http://www.kitchendaily.com/recipe/green-bean-casserole-76968/#ixzz16Do8TfMr
Ingredients
Serves: Update
o 1 can (10 3/4 oz.) Campbell's
Condensed Cream of Mushroom Soup (Regular, 98% Fat Free or 25% Less Sodium)
o 1/2 cup milk
o 1 tsp. soy sauce
o Dash ground black pepper
o 4 cups cooked cut green beans
o 1 1/3 cups French's French Fried OnionsDirections
MIX soup, milk, soy, black pepper, beans and 2/3 cup onions in 1 1/2-qt. casserole.
BAKE at 350°F. for 25 min. or until hot.
STIR . Sprinkle with remaining onions. Bake 5 min.
TIP: Use 1 bag (16 to 20 oz.) frozen green beans, 2 pkg. (9 oz. each) frozen green beans, 2 cans (about 16 oz. each) green beans or about 1 1/2 lb. fresh green beans for this recipe.
For a change of pace, substitute 4 cups cooked broccoli flowerets for the green beans.
For a creative twist, stir in 1/2 cup shredded Cheddar cheese with soup. Omit soy sauce. Sprinkle with 1/4 cup additional Cheddar cheese when adding the remaining onions.
For a festive touch, stir in 1/4 cup chopped red pepper with soup.
For a heartier mushroom flavor, substitute Campbell's
Condensed Golden Mushroom Soup for Cream of Mushroom Soup. Omit soy sauce. Stir in 1/4 cup chopped red pepper with green beans. -
2) Cheesy Green Bean Casserole ~ This take on green bean casserole has a stuffing topping – two Thanksgiving sides in one!
Ingredients
Serves 14
o 2 pkg. frozen French-cut green beans
o 1 can condensed cream of mushroom soup
o 1/2 lb. VELVEETA Pasteurized Prepared Cheese Product
o 1-1/2 cups water
o 1/4 cup butter
o 1 pkg. STOVE TOP Stuffing Mix for ChickenDirections
1.Combine beans and soup in 2-qt. casserole; top with VELVEETA.
2.Add water to butter in medium bowl; stir until melted. Stir in stuffing mix just until moistened. Spoon over bean mixture.
3.Bake 35 to 40 min. or until heated through.
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3) Green Bean Casserole
Ingredients
Serves: 8
o 2 9-ounce packages frozen French-style green beans
o 1/3 cup chopped onion
o 2 teaspoons margarine
o 3 tablespoons fine dry bread crumbs
o 1 10-3/4-ounce can lower-sodium condensed cream of mushroom soup
o 1/4 cup plain fat-free yogurt
o 2 tablespoons diced pimento
o 1/8 teaspoon pepperDirections
Cook the green beans according to the package directions, except omit salt. Drain well.
Meanwhile, in a small saucepan cook the onion in margarine until onion is tender. Stir in the bread crumbs; set aside.
In a large mixing bowl stir together the soup, yogurt, pimiento, and pepper. Stir in the beans. Transfer mixture to a 1-quart casserole. Sprinkle bread crumb mixture atop beans in casserole.
Bake in a 350 degree F oven for 25 to 30 minutes or until the mixture is heated through and the crumbs are golden. If desired, garnish with additional pimiento pieces. Makes 5 side-dish servings.
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4) New Green Bean Casserole
Ingredients
Serves: 8
o 2 lb fresh green beans, stem ends removed, beans cut in thirds (see Note)
o stick butter
o 1 cup thinly sliced shallots or chopped onion
o 10 oz baby bella mushrooms, sliced
o 4 oz shiitake mushrooms, stems twisted off and discarded, caps sliced
o 1 box (18.3 oz) creamy portobello mushroom soup (Campbell’s Select)
o 1 can (2.8 oz) French-fried onionsDirections
Heat oven to 350°F. Lightly coat a 2-qt shallow baking dish with nonstick spray.
Bring a 4- to 5-qt pot of lightly salted water to a boil. Add beans; cook 7 to 8 minutes until crisp-tender. Drain and return to pot.
Meanwhile, melt butter in a large nonstick skillet over medium-high heat. Add shallots and mushrooms; sauté 5 minutes, or until lightly browned and liquid from mushrooms evaporates. Add to beans. Pour on soup, toss gently to coat; transfer to baking dish.
Top with French-fried onions. Bake 30 minutes, or until hot and bubbly and onions are crisp.
