Who knew that a dish packed with green beans would become such a traditional Thanksgiving Day recipe? Admittedly, I’m not a big fan of green beans. But there is something about a good Thanksgiving Green Bean Casserole that makes my mouth water! So now, Green Bean Casserole is a staple in my family – it’s on our table ever year, just like most families I know. And if Green Bean Casserole is on your Thanksgiving table every year, chances are, like most people, you probably just use that recipe on the back of the can of French’s fried onions. It’s a simple recipe, but man it’s good! Though, those fried onions can really rack up the Points Plus in this dish. That’s why I made my own healthier version without the fried onions, and made my own pan fried ones instead! HUGE calorie and fat grams difference. With a few other changes to this traditional recipe, the end result gives you a generous 1 cup serving for just 3 Points +.
Thanksgiving Green Bean Casserole Recipe
With this skinnier, healthier Green Bean Casserole Recipe, there’s no need to leave this delicious dish off your Thanksgiving table this year! And with just 3 Points + per serving, you may find yourself preparing it more than just for Thanksgiving.
- 1 16 oz bag frozen, French cut green beans, defrosted
- 1 large onion, thinly sliced
- 8 ounces mushrooms, chopped
- 1/3 cup fat free plain Greek yogurt
- 1/3 cup whole wheat flour
- 1 cup reduced fat butter milk
- 2 tsp reduced sodium soy sauce
- 1/2 tsp freshly ground pepper
- 1 cup Fiber One cereal
- 1/4 cup liquid egg whites
- 1 tsp garlic powder
- 1 tsp salt
- Preheat oven to 400°F. Coat a 2 1/2-quart casserole dish with non-fat, butter flavored cooking spray.
- In a food processor, combine Fiber One cereal, salt and garlic powder until cereal has reached a very fine breadcrumb-like consistency. Place into large, Ziploc bag.
- In a small bowl toss onion slices with egg substitute to coat onions. Then place onion slices into Ziploc bag with the cereal mixture and shake well to coat.
- Spray a large nonstick skillet with the butter flavored cooking spray and set over medium-high heat. Add the onion slices and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Remove from heat, let cool and divide into two equally sized portions.
- Combine one portion of the onions, the green beans and mushrooms in the casserole dish.
- In a small bowl, mix buttermilk, soy sauce and yogurt and pepper, then pour over green beans, onions and mushrooms.
- Sprinkle the flour over the vegetables; stir to coat
- Spread the remaining onion topping over the casserole.
- Bake the casserole until bubbling, about 15-20 minutes. Let cool for 5 minutes before serving.
Preparation time: 20 minute(s)
Cooking time: 30 minute(s)
Diet type: Vegetarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate
Number of servings (yield): 4
Culinary tradition: USA (Traditional)
Entire recipe makes 4 servings
Serving size is 1 cup
Each serving = 3 Points +
PER SERVING: 125 calories; 2 g fat ; 20 g carbohydrates; 9 g protein; 5 g fiber