Green Bean Casserole Makeover
Servings and Ingredients
|6 tsp.||olive oil, divided|
|4 c.||sliced onion (from 2 large onions)|
|⅛ tsp.||salt, or to taste|
|Freshly ground pepper, to taste|
|1 ¼ lbs.||fresh green beans, stems trimmed, cut into 1-1/2-inch lengths or 1 (16 ounce) package frozen French-cut green beans|
|3 c.||sliced fresh mushrooms (8 or 10 ounces)|
|2 tbsp.||all-purpose flour|
|1 c.||reduced-sodium chicken or vegetable broth|
|2 tbsp.||reduced-fat sour cream|
|1 tsp.||reduced-sodium soy sauce|
|¼ c.||plain dry bread crumbs|
- Heat 2 teaspoons oil in a large nonstick skillet over medium-low heat. Add onions and salt; cook, stirring often, until tender and light golden, 20 to 25 minutes. (Adjust heat as necessary and add a little water if onions brown too quickly.) Transfer to a medium bowl and season with pepper.
- Meanwhile, if using fresh green beans, steam or boil fresh green beans until crisp-tender, 5 to 7 minutes. If using frozen, cook according to package directions. Drain beans and refresh under cold running water.
- Heat 2 teaspoons oil in skillet over medium-high heat. Add mushrooms and cook, stirring or shaking pan from time to time, until browned and tender, 5 to 7 minutes. Sprinkle flour over mushrooms and stir for a few seconds. Add broth and bring to a boil, stirring constantly. Simmer, stirring, until thickened, about 1 minute. Remove from heat.
- Stir in sour cream, soy sauce and pepper. Stir in green beans.
- Meanwhile, preheat oven to 400 degrees. Coat an 8-by-11-inch (or similar 2-quart) baking dish with cooking spray. Spread green bean-mushroom mixture in a prepared baking dish.
- Top with caramelized onions. Mix breadcrumbs and remaining 2 teaspoons oil in a small bowl; sprinkle over onions. (Casserole can be prepared ahead. Cover and refrigerate for up to 2 days.)
- Bake casserole, uncovered, until heated through and topping is golden and crisp, 25 to 35 minutes.
120 Calories per serving
Amounts Per Serving
- Total Fat: 4g
- Cholesterol: 0mg
- Sodium: 160mg
- Total Carbohydrates: 19g
- Protein: 4g
Vitamin A 10%
Vitamin C 30%
Tufts University Health Nutrition Letter, November 2008.