This healthy revision of green bean casserole skips the canned soup and all the fat and sodium that come with it. Our white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.
- 3 tablespoons canola oil, divided
- 1 medium sweet onion (half diced, half thinly sliced), divided
- 8 ounces mushrooms, chopped
- 1 tablespoon onion powder
- 1 1/4 teaspoons salt, divided
- 1/2 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper
- 2/3 cup all-purpose flour, divided
- 1 cup low-fat milk
- 3 tablespoons dry sherry (see Ingredient Note)
- 1 pound frozen French-cut green beans (about 4 cups)
- 1/3 cup reduced-fat sour cream
- 3 tablespoons buttermilk powder (see Ingredient Note)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- Ingredient Note: :
- Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
- Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
Preheat the oven to 400 degrees F. Coat a 2 1/2-quart baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat. Add the diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in the mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3-5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add the milk and sherry and bring to a simmer, stirring often. Stir in the green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in the sour cream and buttermilk powder. Transfer to the prepared baking dish.
Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add the sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4-5 minutes. Spread the onion topping over the casserole.
Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.
Recipe reprinted by permission of Publisher. All rights reserved.
nutrition information per serving
212 calories; 10g total fat; 2g total saturated fat; 10mg cholesterol; 533mg sodium; 23g carbohydrates; 3g fiber; 7g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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