Leaves on the ground, a chill in the air; Thanksgiving is just around the corner. Are you excited? I know I am. As time marches forward I am beginning to think of what we are going to eat for Thanksgiving dinner that is low carb, diabetic, and weight loss friendly. Green bean casserole is one of my absolute favorite dishes. I could eat it at least once a week. Maybe even more. I have been guilty of mixing it up for myself as a late night dinner. But it is filled with unhealthy components. Those crunchy delicious onions, the canned cream soup…makes my mouth water and my waist expand. Sigh. So what’s a girl to do? I refuse to live in a world in which I have to constantly tell myself no. Thankfully, there are so many great options out there, and ways to tweak my favorite recipes in order to make them more accommodating to my healthier lifestyle. Before creating this recipe I scoured the internet for an alternative. There are various options out there but none of them were just right. I couldn’t do celery, cheddar cheese, and mayo in my green bean casserole. Sure, it might taste good, but it wouldn’t taste right. This recipe is not exactly like the original. It does have a slightly different flavor due to the creamy Swiss cheese wedges used instead of the cream of mushroom soup. But I have to admit that I was amazed at how similar, delicious, and easy it is. I hope you give it a try!
Healthy Green Bean Casserole
4 oz can of mushrooms (or half a cup of fresh mushrooms), chopped and drained
2 cans (14.5 oz) green beans
6 wedges of Light Laughing Cow Swiss cheese
1 cup sugar-free chicken broth
1 large onion, sliced into thin rings
salt and pepper to taste
1 tbsp xanthun gum (or other thickener)
1. Preheat oven to 350 degrees F.
2. In a saucepan combine the mushrooms, chicken broth, and cheese wedges. Allow to simmer on medium low heat. Keep on heat as the cheese wedges melt naturally, but do not worry about them melting completely.
3. While the sauce is cooking and the cheese is melting, put your onion slices into a greased skillet and sprinkle with salt. Leave to cook until nice and brown.
4. Once the cheese has melted some, sprinkle a tablespoon of xanthun gum into the saucepan and mix well. This is key as it will help the sauce to thicken, but don’t worry if the sauce does not thicken at this point. It will get thicker while baking in the oven.
5. Remove saucepan from the stove and mix in the green beans. Season with salt and pepper to taste.
6. Pour the green bean mixture into a greased 8 by 8 pan. Bake for 20 minutes. Remove from oven and stir.
7. Top the casserole with the browned onions and return to the oven for another 10 minutes.
Here’s how it stacks up to the original:
Fat: 5 g
Carbs: 6 net
Protein: 4 g
Fat: 8 g
Carbs: 14 net
Protein: 0 g
As you can see, my recipe has several added benefits. Its not just lower carb, but lower calorie, lower fat, higher protein, and its full of natural, healthy ingredients. Give it a try and let me know what you think.
What are you doing to make your holidays healthier this year?
I’m linking up:
*Note: You can substitute 4.5 oz of cream cheese in place of the Laughing Cow. It has a similar texture and flavor. It will change the nutrition information, so please keep that in mind if you do choose to make the substitute.
**If you substitute a different thickener (such as cornstarch or arrowroot) you will come up with a different carb count. It may not make a big difference, but please keep this in mind if you are watching your carbs.