Green Bean Casserole (with a PRO punch!)

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
November 23, 2020
A green bean casserole ready to be served

In the spirit of the holidays, the MUSC Metabolic & Bariatric Surgery Program is sharing some of our favorite traditional (yet modified) holiday recipes so that you can still enjoy the flavors of the season without packing in a ton of extra calories.

This week’s featured recipe is Green Bean Casserole. This recipe uses greek yogurt instead of a cream-based soup, which adds a protein to your produce (keeping you feeling fuller for longer).  The recipe also calls for panko breadcrumbs instead of fried onions, which eliminates some added fat found in a traditional green bean casserole. Enjoy!

Ingredients

  • ½ cup whole wheat panko breadcrumbs
  • ¼ cup freshly grated Parmesan cheese
  • 2 tbsp chopped freshly parsley
  • 4 tbsp extra virgin olive oil
  • 2 ½ lbs green beans, trimmed
  • 1 medium onion, thinly sliced
  • 8 ounces baby bella (cremini) mushrooms, sliced
  • 3 tbsp all-purpose flour
  • 2 cups almond milk
  • 1 tsp kosher salt
  • ½ tsp black pepper
  • 1/8 tsp ground nutmeg
  • 7 ounces low-fat, plain greek yogurt

Instructions

  1. Position a rack in top of oven and preheat to broil. Lightly coat a 2-quart broiler-safe baking dish with nonstick spray.
  2. In a small bowl, stir together the breadcrumbs, Parmesan, parsley, and 2 tbsp olive oil. Set aside.
  3. Blanch the green beans. Bring a very large pot of water to boil. Prepare an ice water bath and set out a large, clean kitchen towel. Place the beans in the water and cook until tender, about 3 minutes. Plunge into an ice bath to stop cooking, then drain and transfer to the towel. Lightly pat dry
  4. Heat 1 tbsp olive oil in large wide saucepan over medium heat. Add onion/mushrooms.
  5. Cook, stirring frequently, until the onion is soft and golden and the mushrooms brown, about 15 minutes.
  6. Add the remaining 1 tbsp olive oil.  Sprinkle the flour over top.  Cook, stirring, for 1-2 minutes until all flour turns golden and no white bits remain.
  7. Slowly add milk (a few splashes at a time), stirring between each addition to prevent lumps from forming. Increase the heat to medium/high.
  8. Stir in the salt, pepper, and nutmeg.
  9. Cook and stir, allowing the sauce to bubble, running a wooden spoon along the bottom of the pan.
  10. Continue cooking and stirring until the sauce reduces and thickens to resemble a creamy gravy, about 8-10 minutes.
  11. Remove from heat and stir in the Greek yogurt.
  12. Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with remaining sauce. Sprinkle the breadcrumb mixture over the top.
  13. Broil watching closely until the casserole is bubbling and beginning to brown, 1-3 minutes. Let stand 10 minutes prior to serving.

Nutrition Facts (serves 10)

Calories: 170
Carbohydrates: 18G
Fat: 7G
Fiber: 4G
Protein: 9G

About the Author

Amanda Peterson, RDN, LD | Molly Mills, RDN, LD
Amanda and Molly are the MUSC Metabolic & Bariatric Surgery Program Registered Dietitians. With 15+ years of experience combined, they facilitate behavior change through nutrition counseling for weight loss and maintenance with children through adults.
Metabolic & Bariatric Surgery

Keywords: Bariatric, Weight Loss, Weight Management, Healthy Recipes, Healthy Eating, Nutrition