Green bean casserole is a holiday favorite. The traditional versions are often packed with processed foods that are high in sodium and saturated fat. This version requires a little more effort, but the flavor it delivers goes well above and beyond many of the simpler “back of the can” recipes.
Ingredients
Onion Topping:
- ½ tsp. canola oil
- 1 large onion, thinly sliced
- ½ cup breadcrumbs
Sauce :
- 2 cups skim milk
- 6 black peppercorns
- 1 bay leaf
- Pinch nutmeg
Filling:
- ½ tsp. canola oil
- 1 small onion, finely chopped
- ½ lb. mushrooms, sliced
- 1 clove garlic, minced
- ¼ cup flour
- ¼ cup reduced-fat sour cream
- ½ tsp. salt
- ½ tsp. pepper
- 2 cups green beans
Directions
- Heat oil in a large nonstick skillet over low heat. Add sliced onion and cook, stirring occasionally, until very tender and golden (30 minutes). Toss with breadcrumbs and set aside.
- While onions cook, combine sauce ingredients in a medium saucepan and heat over low until steaming. Remove from heat, let stand for 5 minutes and strain, discarding bay leaf and peppercorns.
- Preheat oven to 425ºF.
- Heat oil in a large saucepan over medium heat. Add chopped onion and cook, stirring often, until golden (3-4 minutes). Add mushrooms and garlic and cook, stirring, until tender (5-6 minutes).
- Sprinkle flour over the vegetables and cook until it smells nutty (1 minute). Slowly pour in the milk, stirring constantly. Bring to a boil, stirring. Reduce heat to low and cook until thickened (1-2 minutes). Remove from heat. Whisk in sour cream, salt, and pepper.
- Spread green beans evenly over the bottom of a shallow 2-quart baking dish. Pour the sauce over the top and sprinkle with onion topping. Bake until bubbling (15-25 minutes).
Nutrition Facts
6 servings per container
Serving Size 220 g
| Amount per serving | ||
|---|---|---|
| Calories | 125 | |
| % Daily Value* | ||
| Total Fat 3g | 4% | |
| Saturated Fat 1g | 5% | |
| Trans Fat 0g | ||
| Polyunsaturated Fat 0.5g | ||
| Monounsaturated Fat 1g | ||
| Cholesterol 5mg | 2% | |
| Sodium 260mg | 11% | |
| Total Carbohydrate 19g | 7% | |
| Dietary Fiber 2.5g | 7% | |
| Total Sugars 8g | ||
| Includes 0g Added Sugars | 0% | |
| Sugar Alcohol 0g | ||
| Other Carbohydrate 9g | ||
| Protein 7g | ||
| Vitamin D 1.1mcg | 6% | |
| Calcium 150.6mg | 10% | |
| Iron 1.1mg | 6% | |
| Potassium 415mg | 8% | |
| Vitamin A 74mcg | 8% | |
| Vitamin C 9.3mg | 10% | |
| Vitamin E 0.4mg | 0% | |
| Vitamin K 20mcg | 15% | |
| Thiamin 0.2mg | 15% | |
| Riboflavin 0.4mg | 30% | |
| Niacin 3.3mg | 20% | |
| Vitamin B6 0.2mg | 6% | |
| Folate 46.8mcg | 12% | |
| Vitamin B12 0.5mcg | 20% | |
| Biotin 9.1mcg | 30% | |
| Chloride 116.1mg | 6% | |
| Pantothenate 1mg | 20% | |
| Phosphorus 158.7mg | 15% | |
| Iodine 20.9mcg | 15% | |
| Magnesium 29.3mg | 6% | |
| Zinc 0.8mg | 10% | |
| Selenium 9.6mcg | 20% | |
| Copper 0.2mg | 20% | |
| Manganese 0.3mg | 15% | |
| Chromium 0.1mcg | 0% | |
| Molybdenum 5.4mcg | 10% | |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
Skim Milk, Green Beans, Mushrooms, Onion, Reduced Fat Sour Cream (cultured Pasteurized Grade A Milk And Cream, Contains Less Than 1% Of Pectin, Agar, Vitamin A Palmitate, Enzymes), Enriched All Purpose Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Bread Crumbs (unbleached Enriched Flour (wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Salt, Yeast, Light Rye Flour, Whole Wheat Flour, Corn Flour, Soy Lecithin, Margarine, Wheat Bran, Malt, Sugar, Enzymes, Vitamin C (ascorbic Acid), L-cysteine), Canola Oil, Garlic, Salt, Black Pepper, Ground Nutmeg, Bay Leaf.
Latest from Our Blog
Maintaining a Healthy Balance Over the Holidays
Maintaining a healthy balance over the holidays can be challenging. Try these tips to keep up with healthy habits and still enjoy the season.