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
1/2 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.