Green Bean Casserole with Caramelized Onions
From EatingWell: March/April 1992
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.
- 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)
- 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.
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.
Carbohydrate Servings: 1 1/2
Exchanges: 1/2 starch, 1 1/2 vegetable, 1/2 fat
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- Ease of Preparation
- Total Time
- 1 hour or less
- Type of Dish
- Side dish, vegetable
- Main Ingredient
- Vegetarian, other
- March/April 1992