Green Bean Casserole with Caramelized Onions

Number of Servings: 6 (220g)
Active Time: 45 min.
Total Time: 1 hour
Green Bean Casserole with Caramelized Onions

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

  1. 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.
  2. 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.
  3. Preheat oven to 425ºF.
  4. 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).
  5. 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.
  6. 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 220g

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.

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