Healthy Recipe – Green Bean Casserole with Cauliflower Sauce

Homemade Green Bean CasseroleGathering around the table with friends and loved ones this Thanksgiving? Bring this holiday favorite that puts a healthy twist on green bean casserole. Happy eating and be well!

ingredients

Roasted green beans and mushrooms

1 medium yellow onion, about 1 cup chopped
1 lb green beans, ends trimmed, cut into 2-inch pieces
8 oz cremini mushrooms, quartered
8 oz shiitake mushrooms, stemmed and halved
1 Tbsp avocado oil or extra light olive oil
¼ tsp salt
¼ tsp black pepper

Cauliflower sauce

3 cups chopped cauliflower
1 ½ cups unsweetened cashew or almond milk
½ cup low-sodium vegetable broth
2 dried bay leaves
2 thyme sprigs
2 garlic cloves, crushed
finely grated zest of 1 lemon
½ tsp black pepper
1 /8 tsp ground nutmeg
Topping
½ cup whole wheat panko breadcrumbs
¼ cup slivered almonds

directions

(total prep + cook time: 50 minutes)

1. Preheat oven to 425 degrees F.
2. Combine onion, green beans, mushrooms, oil, salt and pepper on a foil-lined baking sheet. Bake for 15 minutes or until browned.
3. While vegetables are roasting, bring cauliflower, cashew milk, broth, bay leaves, thyme and garlic to a simmer in a medium saucepan over medium heat, cook for 25 minutes or until tender. Remove pan from heat and blend mixture with an immersion blender or transfer to a food processor or blender and blend until smooth. Stir in lemon zest, pepper and nutmeg.
4. Coat an 11×7-inch baking dish (or 2-quart casserole dish) with cooking spray.
5. Place green beans in prepared baking dish and top with cauliflower sauce. Sprinkle with panko and almonds. Bake at 425 degrees F for 10 minutes.

nutrition information

serves 10; serving size: ½ cup

97 calories, 3.5g fat, 0.3g sat fat, 0mg cholesterol, 162mg sodium, 15g carbohydrates, 4g fiber,
4.5g sugar, 4g protein, 49% DV vitamin C, 11% DV calcium, 7% DV iron

nutrition highlights

cholesterol free
low in saturated fat
high in vitamin C
good source of fiber and calcium


Recipe adapted from Cooking Light, Serious Eats by Rachel Vincent, RD, LDN. 

Rachel Vincent, RD, LDN, is a registered dietitian at Mission Weight Management, the region’s most comprehensive weight-loss program. Learn more about achieving your weight-loss goals at missionweight.org [1].