The Infamous Green Bean Casserole Made Healthy: 2 Options For You
OPTION 1: I Want the Quick and Easy Version
Remember the green bean casserole with french cut beans, a can of mushroom soup, and crispy onions out of a can on top? I didn’t think it tasted all that bad actually, but the ingredients on that soup can scare me to death and I really don’t want my family eating it.
I found this Southern influenced alternative which has gained great popularity on the web. I’ve modified it slightly to eliminate some of the extra bacon fat, but here you can find the original on SouthernLiving.com. The best part is that you can make it in the slow cooker! One less pot on the stovetop.
Don’t be afraid of the fat in the bacon. If the bacon comes from a quality source (organic fed, no antibiotics, free-range), it’s good for you in moderation. We need fats! It’s the processed foods, especially grains and sugars that make us gain weight and sick.
Green Beans and Bacon Crockpot Recipe
Ingredients
- 6 thick-cut bacon slices, divided
- 1 large yellow onion, sliced
- 2 pounds fresh green beans, trimmed
- 1/4 cup reduced-sodium chicken broth
- 2 1/2 teaspoons sea salt
- 1 teaspoon black pepper
- 4 thyme sprigs or 1 teaspoon dried thyme
Instructions
- Cut 6 of the bacon slices into 1/2-inch pieces. Cook, stirring often, in a large skillet over medium-high until crispy, about 8 minutes.
- Transfer to a plate lined with paper towels to drain; reserve drippings in skillet. Crumble cooked bacon, and set aside (to be used as a topping).
- Add onion to skillet; cook, stirring occasionally, until just tender, about 3 minutes.
- Stir in green beans; cook, stirring often, 2 minutes.
- Transfer green bean mixture to a 5-quart slow cooker.
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Stir in broth, salt, pepper and thyme sprigs.
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Cover and cook on HIGH until beans are tender, about 3 hours.
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Discard thyme; top with crumbled cooked bacon.
Optin 2: I Have Some Extra Time on My Hands
This recipe will take you a lot more time than the crockpot version above, but it’s much more like the traditional casserole, way healthier and worth it!
Traditional Green Bean Casserole Made Healthy
Ingredients
- 5 tablespoons coconut purpose flour
- 1/4 teaspoon cayenne pepper
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 2 garlic cloves, crushed or 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 medium onion (½ onion thinly sliced, ½ onion chopped)
- 3 fresh thyme sprigs, leaves removed and chopped, stems discarded, 1 teaspoon dried thyme
- 3 teaspoon avocado oil
- 1-2 cups sliced mushrooms (if you like mushrooms, go for more!)
- ½ cup coconut milk
- 2 tablespoons dry sherry wine
- 1 poun frozen French-cut green beans
- 1 cup nonfat plain yogurt
- Preheat oven to 400° F.
- Combine 2 Tbsp. flour, paprika, and garlic powder in a medium bowl; mix well.
- Add sliced onion; mix until well coated. Set aside.
- Heat 2 tsp. oil in large nonstick skillet over medium-high heat.
- Add sliced onion mixture; cook, turning once or twice, for 3 to 5 minutes, or until golden brown and crisp. Remove from skillet and place on a paper towel. Set aside. Wipe skillet clean.
- Heat remaining 1 tsp. oil in skillet over medium-high heat.
- Add chopped onions; cook, stirring frequently, for 2 to 4 minutes, or until translucent.
- Add mushrooms; cook, stirring frequently, for 5 to 6 minutes, or until the liquid released from mushrooms is almost completely evaporated.
- Add remaining 3 Tbsp. flour, onion powder, thyme, salt, and pepper; mix until vegetables are coated.
- Add milk and sherry; cook, stirring frequently, for 4 to 5 minutes, or until bubbly and slightly thickened.
- Add green beans; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
- Add yogurt; mix until combined.
- Place green bean mixture in casserole dish. Top with onion mixture.
- Bake for 10 to 15 minutes, or until casserole is bubbly.
Serves: 8 servings, ½ cup each
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