Recipe: Transformed green bean casserole

If you want something different for your Thanksgiving table this year, try this new rendition of the traditional green bean casserole from Cooking Light. It provides a healthy serving of vegetables with less saturated fat and sodium than its classic counterpart.



Prep Time:

15 minutes

Cook Time:

15 minutes


  • 12 oz green beans
  • 2 tablespoons olive oil
  • 3 cups sliced mushrooms
  • ½ cup chopped onion
  • 1 tablespoon all-purpose flour
  • 1 cup stock, low sodium
  • 2 tablespoons whole milk
  • ½ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ cup whole-wheat panko (Japanese breadcrumbs)
  • 3 tablespoons grated Parmesan cheese


  • Turn on boiler. On stovetop, place a medium pot of water over high heat and bring to a boil. Partly fill a medium bowl with ice cubes; add cold tap water to 2 inches below the rim.

    Trim green beans and place in boiling water for 2-3 minutes until color becomes bright green. Remove from heat and let rest in ice water until cooled. Drain. Place beans in an 11×7-inch baking dish.

    Heat oil in a large skillet over medium-high. Add sliced fresh mushrooms and chopped onion; cook until browned, 6 to 8 minutes.

    Add all-purpose flour; cook, stirring constantly, 1 minute. Add stock, milk, black pepper, and salt; cook, stirring, until thick and smooth, 1 to 3 minutes. Spoon over green beans; sprinkle with whole-wheat panko and grated Parmesan cheese.

    Broil until golden brown, 1 to 2 minutes.


Calories: 160, Total Fat: 9g, Saturated Fat: 9g, Cholesterol: 4mg, Sodium: 240mg, Total Carbohydrate: 17g, Fiber: 4g, Sugars: 5g, Protein: 6g

Serving Size: 1 cup

Recipe adapted from