Holiday green bean casserole
Nutrition Facts
Serving Size About 3/4 cup
Calories 105
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 0.5 g | |
| Total fat | 2 g | |
| Sodium | 63 mg | |
| Cholesterol | 1 mg | |
| Dietary fiber | 2 g | |
| Protein | 5 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Green bean casserole is a holiday favorite, but this version uses homemade white sauce instead of canned soup to cut the salt without giving up flavor.
Ingredients
(Serves 8)- 3 teaspoons olive oil, divided
- 1 medium onion, thinly sliced
- 1/4 cup finely chopped onion
- 1 clove garlic, finely chopped
- 2 tablespoons water
- 1 1/2 cups sliced mushrooms
- 3 tablespoons flour
- 1/2 teaspoon dried ground thyme
- 1 1/2 cups skim milk
- 1 pound fresh green beans, trimmed and cut into 1-inch pieces
- 1/3 cup fresh whole-grain breadcrumbs
Directions
Preheat oven to 350 F.
Heat a large skillet over low heat and add 2 teaspoons of olive oil. Add sliced onion and saute for 15 to 20 minutes, stirring often, until onions are golden. Remove onions from skillet and set aside.
Add the last 1 teaspoon of olive oil, chopped onion and garlic to skillet and cook for 2 to 3 minutes. Add water and mushrooms, cooking for 5 minutes more. Sprinkle flour and thyme over mixture and stir. Slowly stir in the milk. Increase heat to medium and keep stirring until the sauce thickens.
To cook the green beans, boil for 4 to 5 minutes in water. Or, to save time, cook the beans with 2 tablespoons of water, covered in the microwave on high for 2-3 minutes.
Drain beans and set aside. Spray a 2-quart casserole with cooking spray and put the green beans in the casserole. Pour the mushroom sauce over the green beans. Top with the sauteed onion slices and fresh breadcrumbs. Bake for 15 minutes, or until the top is golden brown.