Lighten up Thanksgiving: Green Bean Casserole

  • In this blog we will continue the trend of lightening up our Thanksgiving favorites.  Last time we talked about mashed potatoes.  This time we will lighten up another family favorite, Green Bean Casserole.

    A basic Green Bean Casserole contains cream of mushroom soup, green beans, french fried onions and a splash of cream.  This recipe packs a whopping 160 calories for a 3/4 cup serving.  It also contains 9g of fat.  Obviously too much of this side dish will derail your healthy eating plan.

    One way to lighten this dish up without changing the flavor much at all is by substituting the 98% fat free cream of mushroom soup for the regular mushroom soup, skim milk for cream, and instead of french fried onions you can substitute sautéed onions.  This will drop the calorie count to about 120 per 3/4cup.

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    If you want to make the dish even healthier consider substituting the Green Bean Casserole for Garlic Roasted Green Beans instead.  For this yummy recipe you will lightly toss one pound of fresh green beans with 3 sautéed garlic cloves, 1/4 tsp pepper, 1 tablespoon of olive oil and salt to taste.  Roast at 375 for about 15 minutes.  This recipe will run you only 68 calories and 4 g of (healthy) fat per serving.

    The Roasted Green Bean recipe will save you just over 90 calories per serving.  These simple substitutions are a great way to keep on track during the holiday season!  If you use our mashed potato substitution as well you will have already saved 215 calories from your Thanksgiving plate without feeling deprived. 


    Check out my next blog to see how we continue to lighten Thanksgiving faves!  Do you have a fave you want to see lightened up?  Shoot me a message!

Published On: November 19, 2013