Serve your guests a delicious Thanksgiving feast with a healthy twist

casseroles

BIRMINGHAM, Ala. (WIAT) — Thanksgiving is just around the corner and that means plenty of good food will soon be on your kitchen table but if you’re looking for a healthier option, we can help.

We tend to gravitate towards heavy casseroles at Thanksgiving since many recipes feature cream-based canned soups. Unfortunately, that can also mean your signature dish is high in fat, has a high salt content, and could lead to more health issues.

A quick solution? Replace some of the heavier ingredients with lighter versions that still have a great taste. You can also add more veggies to a casserole, like bell pepper or cooked carrots.

Mim Gaines, a dietitian at Samford University, shared this Thanksgiving casserole recipe with us so you can keep your dinner guests happy and healthy this holiday season.

2 cups yellow squash, chopped

1 egg

1/2 cup skim milk

2 Tablespoon melted butter

1 Tablespoon flour

1 medium onion, chopped

7 Ritz crackers

Salt and pepper for taste

Cook the onion and squash until tender and drain. Mix butter, flour and milk for a cream sauce. Add egg, onion, and squash. Mix gently. Add salt and pepper (can replace salt with basil or other herb.) Pour into lightly buttered casserole dish. Sprinkle 7 crushed Ritz crackers on top. Bake at 350 F degrees for 20 to 30 minutes.

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