Description
This Easy Healthy Green Bean Casserole is a cozy family favorite dinner that’s both nutritious and delicious. It features fresh green beans blanched to perfection, combined with a creamy low-fat mushroom soup base, sautéed onions and garlic, and sharp low-fat cheddar cheese. Topped with crispy French fried onions and baked until bubbly and golden, this casserole is a perfect comforting meal for any occasion.
Ingredients
Scale
Vegetables and Aromatics
- 1.5 pounds Fresh Green Beans (Look for vibrant, crisp beans without blemishes.)
- 1 medium Onion (Finely chopped.)
- 2-3 cloves Garlic (Minced.)
Dairy and Soup
- 10.5 ounces Low-Fat Cream of Mushroom Soup (Serves as the creamy foundation.)
- 0.75 cup Milk (Low-fat, to thin the soup mixture.)
- 1 cup Cheddar Cheese (Shredded, low-fat.)
Toppings
- 1 cup French Fried Onions (For the crunchy topping.)
Seasonings and Oils
- to taste Salt
- to taste Black Pepper
- 2 tablespoons Olive Oil (For sautéing the onions and garlic.)
Instructions
- Preheat Oven: Preheat your oven to 350°F (175°C) to ensure it’s ready for baking the casserole.
- Prepare Green Beans: Wash and trim the fresh green beans, cutting them into bite-sized pieces if desired for easier eating.
- Blanch Green Beans: Bring a large pot of salted water to a boil. Add the green beans and blanch for about 4-5 minutes until they turn bright green and slightly tender. Drain and transfer them to ice water to stop cooking and maintain crispness.
- Sauté Onion: In a large skillet, heat olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent and soft.
- Add Garlic: Add minced garlic to the skillet and sauté for an additional minute until aromatic, being careful not to burn it.
- Mix Soup and Milk: In a mixing bowl, combine the low-fat cream of mushroom soup and milk until smooth and well blended.
- Combine Ingredients: Stir in the sautéed onions and garlic into the soup mixture, then add the blanched green beans. Mix everything until the green beans are nicely coated.
- Add Cheese and Season: Fold in shredded cheddar cheese, reserving some for the topping. Season the mixture with salt and black pepper to taste.
- Assemble Casserole: Pour the green bean mixture into a greased 9×13-inch baking dish, spreading it evenly.
- Add Toppings: Sprinkle the reserved cheddar cheese evenly on top, followed by the French fried onions to provide a crunchy finish.
- Bake: Place the casserole in the preheated oven and bake for 25-30 minutes until the casserole is hot, bubbly, and the topping is golden brown.
- Cool and Serve: Let the casserole cool for a few minutes before serving to allow it to set and ensure safe handling.
Notes
- For a lower sodium version, use reduced-sodium cream of mushroom soup and limit added salt.
- You can substitute cheddar cheese with mozzarella or a cheese blend for a different flavor profile.
- French fried onions can be replaced with toasted breadcrumbs for a homemade crunchy topping.
- This casserole can be prepared a day ahead and refrigerated; bake just before serving.
- Ensure green beans are not overcooked during blanching to retain their texture in the casserole.
