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I always thought that my Thanksgiving dinner covered all the bases—ample side dishes, casseroles, two kinds of stuffing, dessert and of course the turkey. But apparently, I’d been cheated out of this Thanksgiving icon my whole life. So I decided on a whim to see what I was missing. I bought the whole shebang—the condensed cream of mushroom soup, the French-cut green beans and the French’s original French Fried Onions in a can. I whipped it up and it was delicious. I’m not going to lie. But it was also high in calories, sodium and saturated fat. Since Thanksgiving is already somewhat of an overindulgence, I wanted to scale back on the processed ingredients and make a healthier, fresher version to enjoy at my Thanksgiving table.

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We developed a healthier version of green bean casserole in the EatingWell Test Kitchen a few years back, so I made that recipe the following week to see how it compared flavorwise. I liked it better. Sure, it’s easier to open up a few cans of soup and throw on prepackaged fried onions, but I found that our version had more depth of flavor and, nutritionally, it was better for me.

Here’s what we did and how our version compares to a traditional version. See our recipe below:

Green Bean Casserole
Healthy Weight High Fiber Healthy Heart
Active time: 30 minutes | Total: 45 minutes

This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

3 tablespoons canola oil, divided
1 medium sweet onion (half diced, half thinly sliced), divided
8 ounces mushrooms, chopped
1 tablespoon onion powder
1 1/4 teaspoons salt, divided
1/2 teaspoon dried thyme
1/2 teaspoon freshly ground pepper
2/3 cup all-purpose flour, divided
1 cup low-fat milk
3 tablespoons dry sherry (see Ingredient Note)
1 pound frozen French-cut green beans (about 4 cups)
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder (see Ingredient Note)
1 teaspoon paprika
1/2 teaspoon garlic powder

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
3. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Makes 6 servings, about 3/4 cup each.
Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrate; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition bonus: Calcium (16% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1/2 starch, 1 vegetable, 2 fat

Ingredient Notes:
Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.