Here’s a new twist on that old-fashioned favorite from Thanksgivings past.
While a regular serving of traditional green bean casserole can run you a good chunk of calories (upwards of 350 for a generous amount), the staple holiday side dish is also high in sodium. An average recipe delivers approximately 900 mg of sodium per serving (the Dietary Guidelines for Americans recommends no more than 2,300 mg per day), so with one serving, you’re running close to a third of the daily recommended intake.
This recipe calls for fresh vegetables and Neufchâtel cheese—a healthier alternative to cream cheese—and cuts the sodium content by more than half. So the next time you’re preparing for a holiday dinner or headed to a potluck, prepare this covered dish and you’ll have a nutrient-packed dish everyone will love.
Baked Green Bean Casserole
(Makes 6 servings)
Per serving: 265 calories, 11 g protein, 14 g carbohydrates, 20 g fat, 7 g saturated fat, 28 mg cholesterol, 439 mg sodium, 4 g fiber
1 tablespoon olive oil
1 large onion, cut into rings
3/4 cup smoked almonds, divided
1 onion, chopped
1 package (5 ounces) shiitake mushrooms, sliced
1 bag (16 ounces) french-cut green beans, thawed
1 cup reduced-sodium chicken broth
8 ounces Neufchâtel cheese, cut into cubes
2 Tablespoons grated Parmesan cheese
1/4 teaspoon freshly grated nutmeg
1. Preheat the oven to 350°F. Coat a 1 1/2- to 2-quart shallow baking dish with cooking spray and set aside.
2. To prepare the topping: Heat the oil in a large skillet over medium-high heat. Add the onion rings and cook, stirring occasionally, for 10 minutes or until lightly browned.
3. Meanwhile, chop 1/2 cup of the almonds and set aside. Grind 1/4 cup of the almonds. Place on a large plate. Add the browned onion and toss with a fork to coat with the ground almonds. Set aside.
4. To prepare the casserole: Coat the same skillet with olive oil cooking spray. Cook the chopped onion and mushrooms for 8 minutes or until most of the liquid has been absorbed. Add the beans and broth and bring to a simmer. Stir in the cheese until melted. Stir in the Parmesan and nutmeg. Pour into the prepared baking dish. Sprinkle the top with the chopped almonds. Arrange the reserved onion over the nuts.
5. Bake for 25 to 30 minutes or until hot and bubbling.
Source| Rodale wellness