Recipe: Transformed green bean casserole
If you want something different for your Thanksgiving table this year, try this new rendition of the traditional green bean casserole from Cooking Light. It provides a healthy serving of vegetables with less saturated fat and sodium than its classic counterpart.
Serves:
4Prep Time:
15 minutesCook Time:
15 minutesINGREDIENTS
- 12 oz green beans
- 2 tablespoons olive oil
- 3 cups sliced mushrooms
- ½ cup chopped onion
- 1 tablespoon all-purpose flour
- 1 cup stock, low sodium
- 2 tablespoons whole milk
- ½ teaspoon black pepper
- ¼ teaspoon salt
- ¼ cup whole-wheat panko (Japanese breadcrumbs)
- 3 tablespoons grated Parmesan cheese
DIRECTIONS
-
Turn on boiler. On stovetop, place a medium pot of water over high heat and bring to a boil. Partly fill a medium bowl with ice cubes; add cold tap water to 2 inches below the rim.
Trim green beans and place in boiling water for 2-3 minutes until color becomes bright green. Remove from heat and let rest in ice water until cooled. Drain. Place beans in an 11×7-inch baking dish.
Heat oil in a large skillet over medium-high. Add sliced fresh mushrooms and chopped onion; cook until browned, 6 to 8 minutes.
Add all-purpose flour; cook, stirring constantly, 1 minute. Add stock, milk, black pepper, and salt; cook, stirring, until thick and smooth, 1 to 3 minutes. Spoon over green beans; sprinkle with whole-wheat panko and grated Parmesan cheese.
Broil until golden brown, 1 to 2 minutes.
NUTRITIONAL INFORMATION
Calories: 160, Total Fat: 9g, Saturated Fat: 9g, Cholesterol: 4mg, Sodium: 240mg, Total Carbohydrate: 17g, Fiber: 4g, Sugars: 5g, Protein: 6g
Serving Size: 1 cup
Recipe adapted from www.cookinglight.com/recipes/green-bean-casserole.