Published on November 22, 2022

The Holiday Table: Christmas

green bean casserole

By Kristen Hung, MPH, RDN

Around the dining table we eat, laugh, connect, and learn. Around the table our differences from those sitting with us are for a time equalized by the universal and shared human need for food. For many in the month of December, the table becomes a place of celebration. A place to gather with family and friends to enjoy special foods, to remember important events and beliefs, and to pass traditions on to the next generation. We invite you in the paragraphs below to a healthier holiday table. To not only partake of healthier versions of new or maybe old favorite holiday recipes, but also to get a taste of the traditions and beliefs that make this holiday season worth celebrating for many.

Christmas

On December 25th Christians and Catholics worldwide celebrate Christmas to commemorate the birth of Jesus Christ. Christmas originates from a term meaning “Christ’s Mass” referencing a church service attended to celebrate the Nativity of Jesus. Christmas has also become a worldwide commercial phenomenon observed by people of all religions/beliefs. Several traditions are celebrated during Christmas each with their own history and origin. For example, the tradition of hanging stockings can be attributed to Clement Clarke Moore’s poem, “A Visit from St. Nicholas,” evergreen or “Christmas” trees can be traced back to German Lutherans in the 17th century representing good luck and eternal life as they remained green even in winter, and gift giving originated from the giving of gifts from the wise men to Jesus at his birth and is also symbolic of what many believe to be God’s gift of His son Jesus to the world.

Food is also a large part of Christmas tradition. Christmas cookies, fruit cakes, eggnog, turkey, and yams are often included in foods consumed during Christmas time. Green bean casserole is another common dish you might find at the table on Christmas. Traditional recipes often include hefty amounts of butter, whole milk, cream, or cheese which can make this dish high in calories, fat, and sodium. Try this healthier recipe for a lighter take on this favorite Christmas dish.  

 

Light Green Bean Casserole

Ingredients:

For the onions:

2 medium-large yellow onions, slice thinly

1 Tbsp olive oil

½ cup all-purpose flour

½ cup panko breadcrumbs

½ tsp garlic powder

½ tsp salt

 

For the green beans:

2 lb fresh green beans, trimmed

 

For the mushrooms:

2 Tbsp butter, divided

1 lb (16 oz) sliced baby bella mushrooms

1 tsp fresh thyme

Salt and pepper

 

For the sauce:

2 Tbsp butter

⅓ cup all-purpose flour

2 cups low sodium chicken or vegetable broth

3 cloves garlic, minced

½ cup grated parmesan cheese

Salt and pepper

 

Directions:

  1. Preheat oven to 425 F. Line a baking sheet with parchment paper.
  2. Place sliced onions in a bowl and drizzle with 1 tablespoon olive oil. Add in flour, breadcrumbs, garlic powder, and salt. Toss to combine, then place on baking sheet. Bake for 15-25 minutes or until crispy, tossing onions with tongs every 8-10 minutes.
  3. Reduce oven temperature to 350 F
  4. Bring a large pot of water to a boil. Add in green beans, cooking for 2-3 minutes.
  5. Place a skillet over medium-high heat and add 2 tablespoons butter. Once melted, whisk in flour until a paste forms. Very slowly, add 2 cups of broth and whisk away any lumps.
  6. Once smooth, increase heat to bring mixture to a boil. Then reduce heat to a simmer for 5 minutes, stirring every so often until sauce thickens to a gravy consistency. If the sauce becomes too thick, you may add an additional ¼ -½ cup of broth.
  7. Once thickened, turn off heat and stir in garlic and parmesan. Add salt and pepper to taste.
  8. Spray a 9x13 inch baking pan with cooking spray. Add green beans, mushrooms, and ¼ of crispy onions. Toss together.

Pour sauce over. Cover with foil and bake 25-30 minutes. Remove foil, add remaining crispy onions on top, and bake for 5-10 minutes more.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707. Visit https://www.torrancememorial.org/Nutrition for upcoming classes and programs!