An Intelligent Gourmet Thanksgiving: Smart Sides Part 1

Green Beans
A golden-brown turkey is a sight to see, but I confess – my favorite part of Thanksgiving is the side dishes: casseroles and stuffing, sweet potatoes, and mashed potatoes with gravy. This week, I’ll take two of my favorite unhealthy sides and teach you how to turn them into feel-good food.

Rich, creamy, and delicious, green bean casserole topped with fried onions is one of my guilty pleasures. Here’s our healthier version from the Intelligent Gourmet kitchen.

Feel-Good Green Bean Casserole
Makes 6-8 servings

1 ¼ lbs green beans
Kosher salt and fresh ground pepper
2 Tbs unsalted butter
10 oz Portobello mushrooms, sliced
3 large shallots, plus 3 Tb minced
1/3 cup plus 3 Tbs all-purpose flour (or favorite gluten-free flour)
1 cup fat free half-and-half
1 cup chicken stock
1 tsp soy sauce, preferably mushroom soy sauce
Canola oil for deep-frying
1 Tb garlic
5 sprigs fresh thyme

green bean casserole

Prep:

Preheat oven to 350 and lightly butter a deep 2 ½ quart baking dish. Trim the green beans and halve crosswise. Bring a saucepan of salted water to a boil over high heat. Add the green beans and cook until tender, but crisp, about 4 minutes.

Drain and rinse under cold running water. Pat dry with paper towels and set aside. In a saucepan, melt the butter over medium heat. Add the mushrooms and cook, stirring, until they give off their juices and are browned, 6-7 minutes. Stir in the 3 Tbs minced shallots and garlic, and cook until softened, 2-3 minutes. Add the fresh thyme. Sprinkle with the 3 Tbs flour and stir well. Slowly stir in the half-and-half, stock and soy sauce, and then bring to a boil, stirring often. Reduce the heat to low and simmer, stirring, until thickened (4-5 minutes). Pull out the sprigs of thyme, and stir in the green beans. Season with salt and pepper and transfer the mixture to the prepared baking dish.*

*The casserole can be prepared to this point up to 1 day ahead, covered and refrigerated.)

Bake until the liquid is bubbling, about 20 minutes (or 30 minutes if it has been refrigerated).

Cut the remaining 3 shallots crosswise into slices 1/8th of an inch thick, and separate into rings. Place the remaining 1/3 cup flour in a small bowl. Toss the shallot rings in the flour to coat evenly, shaking off the excess. Roast in the oven until golden brown. Remove the casserole from the oven, scatter the roasted shallots on top, and serve.

Why it’s crazy-good for you:
Green beans are some of the healthiest veggies you can eat, packed with Vitamin K (helps with healing and calcium absorption), Vitamin C (boosts immune system), Manganese (relieves symptoms of osteoporosis, osteoarthritis, and PMS), and Vitamin A (guards against wrinkles and age spots).

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3 responses

  1. Pingback: Thanksgiving Day Recipe and Decor Ideas | Momtrends

  2. Pingback: Is your New Year’s Resolution to Lose Weight? Here’s the Skinny on How We Can Help | Linda Baldwin's Intelligent Gourmet

  3. Pingback: Intelligent Gourmet’s Top 5 Thanksgiving Posts | Linda Baldwin's Intelligent Gourmet

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