Green bean casserole is a holiday tradition for many families. This fast and easy alternative is packed with flavor and much less sodium and fat. Bacon isn’t always a nutrition villain – a little adds a lot of flavor.

Green Beans and Mushrooms

4 cups green beans, fresh or frozen
2 thin slices center-cut bacon
2 cups fresh mushrooms, sliced

Steam or microwave green beans until crisp-tender. Cut bacon into 1-inch pieces and place in a large frying pan over medium heat. Fry until semi-crisp. Add sliced mushrooms and then add green beans. Cook 5-10 minutes until green beans and mushrooms are tender.

Note: Four cups of green beans are about 1 ½ pounds of fresh beans, a 16- to 20-ounce bag of frozen beans or two 9-ounce packages of frozen beans.

Nutrition Information

The hearty flavor of wild rice, an aquatic grass native to northern Minnesota and Wisconsin, blends beautifully with turkey in this easy salad.

Minnesota Wild Rice and Turkey Salad

1 cup uncooked wild rice (3 cups cooked)
20 ounces of cooked turkey, diced
½ cup green peppers, diced
½ cup canned pineapple chunks, drained
¼ cup green onions, finely chopped
¼ cup pimentos or red pepper, diced
½ cup celery, diced

Combine 1 cup uncooked rice with 3 cups water in a saucepan. Bring to a boil and turn heat to low. Simmer for 45 minutes, or until kernels burst open. Remove from heat; chill thoroughly. In a large mixing bowl, combine rice with diced turkey, vegetables and pineapple.

In another bowl combine dressing ingredients and blend thoroughly:

½ cup Hellman’s Canola Mayonnaise
2 Tablespoons cider vinegar
2 Tablespoons skim milk
1 Tablespoon sugar
1/8 teaspoon white pepper
1/8 teaspoon onion powder
1/8 teaspoon garlic powder

Pour dressing over rice mixture in large bowl. Fold until well blended. Chill before serving.

Nutrition Information (based on fresh turkey, not frozen or self-basted)

Learn more with our free education classes. Visit smdc.org and click on “The Soul & Science of Healthy Eating” in the list of classes or call (218) 786-4181.