Green Bean Casserole

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Green bean casserole is a tasty holiday classic that’s getting a tasty makeover. This recipe uses fresh green beans and a homemade mushroom sauce for a healthier twist. You’ll love the creamy texture and rich flavor of this updated version.

The prep takes about 20 minutes, with an hour of cooking time. While it may take a bit longer than the traditional recipe, the results are worth it. You can top it with crispy baked onions or store-bought French fried onions for that perfect crunch.

Exact Ingredients List

Here’s what you’ll need to make this yummy green bean casserole:

• 1½ pounds fresh green beans
• 2 tablespoons olive oil
• 16 ounces cremini mushrooms
• 2 tablespoons tamari
• 4 garlic cloves
• 2 tablespoons fresh thyme
• ¼ cup all-purpose flour
• 3 cups milk
• 1½ teaspoons Dijon mustard
• ½ cup grated Parmesan cheese
• ¼ teaspoon black pepper
• 1½ cups French fried onions

Remember to trim and halve the green beans. Slice the mushrooms and mince the garlic. You can use any type of milk you like.

For extra flavor, grab some Parmesan for sprinkling on top. If you’re feeling fancy, try making your own crispy baked onions instead of using store-bought ones.

This recipe serves 8 people, perfect for a family dinner or small gathering. Get ready to impress your guests with this tasty twist on a classic dish!

Instructions

Preheat your oven to 400°F and grease a 9×13-inch baking dish. Boil salted water in a large pot and prepare an ice bath nearby.

Blanch the green beans for 4 minutes, then plunge them into the ice water. Drain and pat dry with a towel.

Heat olive oil in a skillet and cook the mushrooms until soft, about 8-10 minutes. Add tamari, garlic, and thyme. Sprinkle flour over the mushrooms and stir.

Pour in milk and mustard, stirring to mix. Simmer for 15-20 minutes, whisking often until the sauce thickens. Mix in Parmesan and pepper.

Spread 1/3 of the sauce in the baking dish. Add a layer of green beans and top with the rest of the sauce. Sprinkle onions on top.

Bake covered for 10 minutes, then uncover and bake for 10 more minutes. If the onions brown too fast, cover the dish again.

Add a sprinkle of Parmesan if you like. Serve your tasty green bean casserole while it’s hot!

Possible Substitutes List

Green bean casserole is a classic, but you can mix things up with some tasty swaps. Here are some ideas:

Veggies:

• Asparagus
• Broccoli
• Brussels sprouts
• Sugar snap peas

These green veggies can replace green beans in your casserole. They’ll add a new flavor while keeping that fresh crunch.

Sauce Base:

• Greek yogurt (for a tangy twist)
• Coconut milk (for dairy-free creaminess)
• Cashew cream (another dairy-free option)

Try these instead of regular milk for a different taste and texture in your sauce.

Crispy Toppings:

• Crushed potato chips
• Panko breadcrumbs
• Sliced almonds

These can stand in for fried onions, giving your casserole a new crunch factor.

Cheese Options:

• Gruyère
• Cheddar
• Gouda

Swap these for Parmesan to change up the cheesy flavor profile.

Remember, cooking is all about having fun and trying new things. Don’t be afraid to experiment with these substitutes in your green bean casserole!

How To Make It Diabetes-Friendly

To make this green bean casserole more diabetes-friendly, you can make a few simple swaps. Use whole wheat flour instead of all-purpose flour. This adds fiber and helps slow down sugar absorption.

Replace regular milk with unsweetened almond milk. It’s lower in carbs and calories. You can also cut the amount of milk to 2 cups to reduce the carb count further.

Try using less Parmesan cheese or swap it for a smaller amount of sharp cheddar. This lowers the saturated fat while keeping the flavor.

For the topping, skip the French fried onions. Make your own crispy onions by thinly slicing an onion, tossing with a little oil, and baking until crisp.

Here are some more tips:

• Use extra vegetables like sliced carrots or bell peppers
• Add chopped nuts for crunch and healthy fats
• Sprinkle with fresh herbs before serving

These changes make the dish lower in carbs and more blood sugar-friendly. You’ll still get a tasty casserole that fits better into a diabetes meal plan.

Tips, Tricks & Storing

For extra crispy onions, bake them separately on a sheet pan before adding to the casserole. This keeps them crunchy and golden.

You can prep the green beans and mushroom sauce a day ahead. Store them separately in the fridge. Assemble and bake just before serving.

To save time, use pre-washed and trimmed fresh green beans. They’re just as tasty and cut down on prep work.

Try swapping half the milk for vegetable broth to lighten up the sauce while keeping it creamy.

Leftovers stay good in the fridge for 3-4 days. Reheat in a 350°F oven until hot, about 15-20 minutes.

For easy freezing, prepare the casserole without the onion topping. Wrap tightly and freeze for up to 3 months. Thaw overnight in the fridge before baking. Add the onions just before putting it in the oven.

To make this gluten-free, use cornstarch instead of flour to thicken the sauce. Start with 2 tablespoons and add more if needed.