Green Bean Casserole

From EatingWell: March/April 1992 — Subscribe Now!

This is not the no-mess, super-easy recipe of yore, but it is low in fat and high in flavor. To go one step further, substitute 1/2 pound fresh green beans for frozen. Simply trim and cut into 1-inch lengths. Then blanch the beans for 1 to 2 minutes in boiling water, refresh under cold water and spread in the baking dish.

READER'S COMMENT:

"I used Greek Yogurt (Fay jeh) instead of sour cream reducing the calories and fat even more!! Fantastic recipe-it's amazing how much fresh ingredients jazz up a recipe! "

6 servings

Active Time: 45 minutes

Total Time: 1 hour

Nutrition Profile

Ingredients

Onion topping

1/2 teaspoon canola oil
1 large onion, thinly sliced
1/2 cup fresh breadcrumbs

Sauce & green beans

2 cups skim milk
6 black peppercorns
1 bay leaf
Pinch grated nutmeg
1/2 teaspoon canola oil
1 small onion, finely chopped
1/2 pound mushrooms, trimmed and sliced (3 cups)
1 clove garlic, finely chopped
1/4 cup all-purpose flour
1/4 cup reduced-fat sour cream
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 9-ounce package frozen green beans, (2 cups)

Preparation

To make onion topping: Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden, about 30 minutes. Set aside.
Meanwhile, preheat oven to 350 degrees F. Spread breadcrumbs on a baking sheet and toast, stirring once, until lightly browned, 5 to 10 minutes. Set aside.
To make sauce: Combine milk, peppercorns, bay leaf and nutmeg in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain into a measuring cup. (Discard peppercorns and bay leaf.)
Meanwhile, heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden, 3 to 4 minutes. Add mushrooms and garlic and cook, stirring, until tender, 3 to 4 minutes. Sprinkle flour over the vegetables and cook, stirring, for 1 minute. Slowly pour in the milk, whisking constantly. Bring to a boil, stirring. Reduce heat to low and cook, stirring, until thickened, about 1 minute. Remove from heat. Whisk in sour cream, salt and pepper.
To assemble and bake casserole: Preheat oven to 425 degrees F. Spread green beans evenly over the bottom of a shallow 2-quart baking dish and pour the sauce over the top. Toss together the reserved onions and breadcrumbs in a small bowl and spread over the beans. Bake until bubbling, 15 to 25 minutes.

Tips & Notes

Make Ahead Tip: The onion topping, toasted breadcrumbs and sauce can be prepared ahead and stored in separate containers, covered, in the refrigerator for up to 2 days.

Nutrition

Per serving: 130 calories; 3 g fat (1 g sat, 1 g mono); 6 mg cholesterol; 21 g carbohydrates; 7 g protein; 3 g fiber; 491 mg sodium; 377 mg potassium.

1 1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 1 1/2 vegetable, 1/2 fat