Green Bean Casserole
This is a healthy, delicious take on a Thanksgiving staple. We promise you won’t be plagued with unwanted leftovers.
Total Time: 60 minutes | Makes: 8 servings | Serving Size: 1/7th of casserole
5 cups fresh sliced green beans, rinsed
4½ cups low-sodium chicken broth
1 cup Panko bread crumbs
1 cup grated Parmesan
1 tablespoon, plus 2 teaspoons canola oil
1½ cups diced onions
2 cups sliced baby bella mushrooms
2 tablespoons corn starch
½ cup reduced-fat sour cream
¼ teaspoon garlic powder
¼ teaspoon black pepper
Pre-heat the oven to 350 degrees.
Boil green beans in chicken broth for about 20 minutes, and then drain, reserving about 1½ cups of the broth.
In a small bowl, mix together Panko breadcrumbs, Parmesan, and two teaspoons canola oil. Set aside.
In a large skillet over medium heat, heat 1 tablespoon of oil, then sauté the onions until softened (2-3 minutes). Add mushrooms to skillet and continue to cook for 3-4 minutes longer. Remove from heat. Add green beans to skillet.
Pour the reserved 1 ½ cups of chicken broth back into the pot the green beans boiled in and bring to boil.
As that is brought to a boil, whisk together the corn starch and ¼ cup of water into a small bowl. Slowly pour the mixture into the boiling chicken broth, whisking constantly as it thickens (~2 minutes).
Pour the thickened mixture into the skillet with the green beans and add sour cream. Mix in remaining seasoning and stir well.
Coat baking pan with cooking spray and pour mixture into pan. Sprinkle Panko and Parmesan mixture on top and bake for about 10 minutes or until mixture is hot, then broil until topping is slightly browned (1-2 minutes).
Nutrition Facts (per serving): Calories: 203; Total Fat: 9.5 grams; Saturated Fat: 3.9 grams; Sodium: 412 mg; Carbohydrates: 19 grams; Fiber: 3.1 grams; Protein: 11 grams
Everything Smashed Potatoes
his staple side dish has been
given a healthy makeover. Give it a whirl in place of traditionally fat-laden mashed potatoes.
Total Time: 30 minutes | Makes: 8 servings | Serving Size: about 3/4 cup
1 ½ pounds red potatoes, washed
3 cloves garlic, peeled
2 tablespoons olive oil
1 onion, washed, peeled, and sliced thinly
8 ounces low-fat cream cheese, softened
1 tablespoon poppy seeds
1 tablespoon sesame seeds
¼ teaspoon ground black pepper
2 pinches salt
¾ cup hot stock (chicken, vegetable, or beef)
1. Place the potatoes and garlic in a large stock pot and fill the pot with water to cover the vegetables. Place the pot on the stove burner and bring the water to a boil. Boil the potatoes and garlic until tender, about 15 minutes. Drain and return potatoes and garlic to the pot.
2. In a medium sauté pan, heat the oil over medium heat and add the onions. Allow the onions to cook slowly, stirring every so often, until they are golden and soft.
3. Add the softened cream cheese and onions and mash with the back of a spoon or potato masher. Add the poppy seeds, sesame seeds, salt, and pepper and mash more to incorporate. Add the stock, a little at a time, until the desired texture is reached. Serve hot.
Nutrition Facts (per serving): Calories: 138; Total Fat: 5.1 grams; Saturated Fat: 0.9 grams; Sodium: 271 mg; Carbohydrates: 17.5 grams; Fiber: 2 grams; Protein: 6.3 grams