Make a Heart-Healthy Low Sodium Green Bean Casserole

Making a Heart-Healthy Low Sodium Green Bean Casserole

Green bean casserole is a beloved Thanksgiving staple in many households. With its combination of green beans, creamy mushroom soup, and crispy fried onions, it's easy to see why it has remained popular for decades. However, traditional green bean casserole recipes are extremely high in sodium due to the canned soup. This article will provide a step-by-step guide to making a healthier low sodium version using fresh ingredients.

Benefits of Reducing Sodium

Most Americans consume way more sodium than the recommended daily amount. High sodium intake is associated with an increased risk of high blood pressure, heart disease and stroke. By making small reductions in the sodium content of recipes you cook at home, you can make a big improvement in your heart health over time.

Our low sodium green bean casserole recipe cuts way back on sodium without sacrificing any of the dish's beloved flavors. By using reduced sodium products when possible and keeping other ingredients simple, you can enjoy this classic comfort food while sticking to a heart-healthy low sodium diet.

Ingredients

Making this tasty green bean casserole requires just a handful of simple ingredients:

• 1 1/2 pounds fresh green beans, washed and trimmed
• 3 tablespoons butter
• 8 ounces mushrooms, sliced
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 3 tablespoons all purpose flour
• 1 1/2 cups low-sodium chicken or vegetable broth
• 1/2 cup 2% milk
• 1/4 cup parmesan cheese
• 1/8 teaspoon black pepper
• 1 cup french fried onions

Step-by-Step Instructions

Follow these simple steps for making a hearty low sodium green bean casserole.

1. Preheat oven to 400F. Lightly coat a 9x13 baking dish with nonstick cooking spray and set aside.

2. In a large pot with boiling salted water, blanch green beans for 5 minutes until just tender but still crisp. Drain and plunge beans into an ice bath to stop cooking. Drain again and set aside.

3. In a large skillet, melt butter over medium-high heat. Cook mushrooms, onion and garlic for 5-7 minutes, until vegetables have softened and mushrooms are lightly browned. Sprinkle in flour and stir constantly for 1 minute.

4. Whisk in broth and milk. Cook, stirring often, for about 5 minutes or until mixture bubbles and thickens slightly. Remove from heat and stir in parmesan and pepper. Add green beans and stir until evenly coated.

5. Transfer mixture to prepared baking dish. Top evenly with french fried onions. Bake for 25 minutes until hot and bubbly. Let sit 10 minutes before serving.

Tips for Success

Follow these tips to ensure your low sodium green bean casserole turns out perfectly:

• Look for low-sodium chicken or vegetable broth options to limit added sodium.
• Use fresh green beans rather than canned to significantly reduce sodium.
• Blanching the beans first ensures they retain their snap even after baking.
• Substitute whole milk for the 2% milk if you want a richer sauce.
• If you can't find low sodium fried onions, make your own healthier version by coating raw onion rings in flour and baking instead of frying.

Adapting Recipe for Special Diets

The basic ingredients and method for this recipe make it easy to adapt for a variety of special diets or food preferences:

Dairy-Free:

Use olive oil instead of butter, and swap the milk for unsweetened non-dairy milk. Omit the parmesan or replace with dairy-free cheese.

Low Carb:

Cut back on the flour to 2 tablespoons, use low carb alternative noodles instead of fried onions on top, and serve smaller portions over spinach instead of having the green bean mixture on its own.

Vegan:

Use vegetable broth, olive oil instead of butter, omit the parmesan, use plain unsweetened non-dairy milk, and top with crispy fried shallots instead of fried onions.

Low Sodium Diet:

Use low-sodium chicken or vegetable broth and limit other salty ingredients. Herbs, spices, onion and garlic add lots of flavor so you won't miss the salt.

Full Nutrition Info

Make sure your green bean casserole fits your nutritional needs by calculating totals using an app or website like MyFitnessPal. Input the exact ingredients and amounts you used for an accurate count of calories, sodium, fat, carbs, protein and other nutrients per serving.

As a general guide, when made as directed here using reduced sodium ingredients, an average serving contains approximately:

• 185 calories
• 370mg sodium
• 8g fat
• 16g carbs
• 8g protein

Compare that to a traditional green bean casserole which can pack over 800mg sodium per serving - more than a third of the daily recommended amount! By being mindful of sodium content using fresh ingredients, you can still enjoy all the delicious flavors and make this recipe more heart healthy.

More Tips for a Low Sodium Diet

Adapting some of your favorite recipes to be low sodium is a great start to improving your heart health. Here are some other helpful tips for reducing your sodium intake:

• Read nutrition labels and opt for low or reduced sodium products when possible
• Cook from scratch using whole, minimally processed fresh ingredients as much as possible
• Limit processed meats like deli meat, sausages and canned meats which tend to be very high in sodium
• Rely on herbs, spices, garlic and onions rather than salt for enhancing flavor
• Eat plenty of potassium-rich foods like leafy greens, bananas and potatoes to help offset sodium

With some small tweaks like our green bean casserole makeover, you'll discover you can create lower sodium versions of even traditionally salty comfort foods and stick to a heart-friendly diet.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.