Shannon Center Weekly Nutrition Tip – Low Fat Green Bean Casserole
Date:11/16/2016
Low Fat Green Bean Casserole
Just in time for the holidays!
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
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
Ingredients:
- 2 tsp olive oil;
- 1 medium onion, thinly sliced;
- ¼ cup finely chopped onion;
- 1 pound fresh green beans, trimmed and sliced into 1 ½ -inch pieces;
- 1 clove garlic, finely chopped;
- 1 ½ cups sliced cremini mushrooms;
- 3 tbsp flour;
- ½ tsp dried thyme;
- 1 ½ cups nonfat milk;
- ⅓ 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 bread crumbs;
- Bake in a preheated 350 degree oven for 10 – 15 minutes, until golden.
Credit: The Spruce Eats