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Healthier Green Bean Casserole

12/23/2015

Posted in

Green bean casserole is a staple on many holiday tables. But the heavily fried onion topping, fattening condensed mushroom soup and canned green beans make it less than a healthy choice. Why not try this healthier version, courtesy of The Mayo Clinic, featuring fresh mushrooms and green beans, skim milk, pan-fried onions and whole wheat bread crumbs? Remember, if you can just shave 100 calories off your daily food intake, you might not gain weight this holiday.

Each servings contains 70 calories, 1.5 grams of fat, 2 grams of fiber, and 11 grams of carbohydrates.

Holiday Green Bean Casserole

Recipe Image

Ingredients

  • 3 teaspoon oil, olive, divided
  • 1 medium onion thinly sliced and separated plus 1/4 cup finely chopped
  • 1 clove garlic, finely chopped
  • 4 tablespoon water, divided
  • 1 1/2 cup(s) mushrooms, sliced
  • 3 tablespoon flour, all-purpose
  • 1/2 teaspoon thyme, ground
  • 1 1/2 cup(s) milk, fat-free
  • 1 pounds green beans, trimmed and cut into 1 inch pieces
  • 1/3 cup(s) bread crumbs, whole-wheat, fresh

Instructions

Serves 10

Preheat the oven to 350 F. Heat a large skillet over low heat and add 2 teaspoons of oil.

Add the onion slices and gently cook for 15 to 20 minutes, stirring frequently, until onions are golden. Remove the onions from the skillet and transfer to a plate.

Add 1 tsp. of olive oil, the finely chopped onion and garlic to the skillet and cook for 2 to 3 minutes.

Add 2 tablespoons of water and the mushrooms, cooking for an additional 5 minutes.

Sprinkle flour and thyme over the vegetables and stir.

Gradually stir in the skim milk. Increase heat to medium and stir constantly until the sauce thickens.

To cook the beans, boil for 8 to 10 minutes in water.

Or, to save time, place the green beans in a microwaveable container and add 2 tablespoons of water. Cover and microwave on high for 5 minutes.

Drain and set aside.

Spray a 2-quart casserole with cooking spray and place the green beans in the casserole.

Pour the mushroom sauce over the green beans.

Top with onions and bread crumbs.

Bake in a 350 F oven for 15 minutes, until the top is golden brown.

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