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Healthy Green Bean Casserole

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Healthy Green Bean Casserole

Healthy Green Bean Casserole

Fiona Haynes
Fresh green beans, a delicious mushroom sauce, and a topping of sauteed onions and fresh whole-grain breadcrumbs, transform this salty and fatty holiday classic into a guilt-free green bean casserole you'll actually want to eat. Enjoy this healthy low-fat green bean casserole with your Thanksgiving or Christmas dinner, or any other time you need a tasty low-fat side dish.

You can make this gluten free if you use rice flour to thicken the sauce and make bread crumbs from a slice or two of gluten-free bread, such as Udi's whole-grain bread.

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

  • 2 tsp olive oil
  • 1 medium onion, thinly sliced
  • 1/4 cup finely chopped onion
  • 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
  • 1 clove garlic, finely chopped
  • 1 1/2 cups sliced cremini mushrooms
  • 3 tbsp flour
  • 1/2 tsp dried thyme
  • 1 1/2 cups nonfat milk
  • 1/3 cup fresh whole-grain bread crumbs

Preparation:

Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

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