Lighten Up Thanksgiving Dinner with this Favorite

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It’s almost here, that day where we sit down with our families, share what we’re thankful for, and then eat ourselves silly! Don’t Panic!  Here at Healthy Fit for Women, we’re firm believers that you don’t have to deny yourself, especially on special holiday occasions. Instead, we encourage our members and clients to stick to reasonable portions and to  look for ways to lighten up their favorite dishes.

Thanks to Bobby Dean at the Cooking Channel, we now bring you a healthier version of Green Bean Casserole. And we promise you, you won’t miss the fried onions!


  • 5 cups sliced green beans
  • 4 1/4 cups low-sodium chicken broth
  • 1 cup panko breadcrumbs
  • 1 cup grated Parmesan
  • 1 tablespoon plus 2 teaspoons canola oil
  • 1 1/2 cups diced onions
  • 2 cups sliced baby bella mushrooms
  • 2 tablespoons cornstarch
  • 1/2 cup reduced-fat sour cream
  • 1/2 teaspoon House Seasoning, recipe follows
  • 1/2 teaspoon salt
  • House Seasoning:
    • 1 cup kosher salt
    • 1/4 cup garlic powder
    • 1/4 cup black pepper


  1. Preheat the oven to 350 degrees F. Spray a 1 1/2-quart baking dish with nonstick spray.
  2. Boil the green beans in the chicken broth for 20 minutes, drain, saving 1 1/2 cups of the chicken broth for later.
  3. While waiting for the green beans to boil, mix the breadcrumbs, Parmesan and 2 teaspoons of the oil in a small bowl. Set aside.
  4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Saute the onions until translucent (2 to 3 minutes) and then add the mushrooms and continue to cook for 3 to 4 minutes. Remove from heat.
  5. Pour the reserved 1 1/2 cups chicken broth back into the pot the green beans boiled in and bring to a boil. Add the green beans to the skillet with the mushrooms and onions.
  6. While that is coming to a boil, combine the cornstarch and 1/4 cup water in a small bowl to make a slurry. Slowly pour the slurry into the boiling broth, whisking constantly as it thickens, about 2 minutes. Pour the thickened mixture over the green beans and add the sour cream, House Seasoning and salt. Stir well.
  7. Pour into the baking dish and sprinkle with the panko and cheese mixture. Bake until the casserole is hot, about 10 minutes, and then broil until the breadcrumb topping is slightly browned, 1 to 2 minutes.
  8. Mix together the salt, garlic powder and pepper.
Serves: 6 
Calories per serving: 264
Fat: 13g
Carbs: 25.4
Protein: 12.5



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