High-Protein Green Bean Casserole
Classic green bean casserole with a creamy mushroom sauce made from blended cottage cheese instead of canned soup, finished with crispy onions and Parmesan. 12 g of protein a serving for 170 kcal, so the Thanksgiving side you'd usually go easy on earns its place on your plate.
Reviewed by Bogdan Marcu, Licensed Nutritionist & Dietitian
12 gprotein
- Calories
- 170 kcal
- Ready in
- 50 min
- Serves
- 6
Where does 12 g fit in your day? Calculate your daily protein target
Ingredients
- 600 g / 21 oz (1⅓ lb) fresh green beans, trimmed
- 1 tbsp olive oil
- 1 small onion (about 100 g / 4 oz), finely chopped
- 250 g / 9 oz (9 oz) cremini or chestnut mushrooms, sliced
- 2 garlic cloves, crushed
- 1 tsp fresh thyme leaves (or ½ tsp dried)
- 300 g / 11 oz (1¼ cups) low-fat cottage cheese
- 100 ml / ½ cup (scant ½ cup) semi-skimmed (2%) milk
- 30 g / 1 oz (⅓ cup) finely grated Parmesan, divided
- 1 tsp cornflour (cornstarch)
- 1 tsp Dijon mustard
- A pinch of nutmeg, salt and black pepper
- 40 g / 1 oz (about 1⅓ cups) crispy fried onions
Instructions
- Heat the oven to 190°C (375°F). Cook the beans in boiling salted water for 4 to 5 minutes, until just tender but still bright green. Drain, rinse under cold water and dry them well, so the sauce doesn't turn watery.
- Heat the oil in a large frying pan over a medium heat. Cook the onion for 5 minutes, then add the mushrooms and cook for 6 to 8 minutes, until their liquid has gone and they start to brown. Stir in the garlic and thyme for 1 minute.
- Blend the cottage cheese, milk, cornflour, mustard, 20 g of the Parmesan and the nutmeg until completely smooth, so no curds show. Season with salt and pepper.
- Take the pan off the heat, stir the sauce into the mushrooms, then fold in the beans. Tip everything into a 20 x 30 cm (8 x 12 in) baking dish.
- Bake for 15 minutes. Scatter over the crispy onions and the remaining Parmesan, then bake for 5 to 8 minutes more, until bubbling at the edges and golden on top. Rest for 5 minutes before serving.
- To make ahead, assemble without the topping up to a day ahead and keep it in the fridge. Add 10 minutes to the first bake, then add the topping.
