Green Bean Casserole with Caramelized Onions - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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).
Nutritional analysis per serving: Calories 125; Total Fat 3g (4% Daily Value); Saturated Fat 1g (5% DV); Trans Fat 0g; Cholesterol 5mg (2% DV); Sodium 260mg (11% DV); Total Carbohydrate 19g (7% DV); Dietary Fiber 2.5g (7% DV); Total Sugars 8g; Includes 0g Added Sugars (0% DV); Protein 7g; Vitamin D 6% DV; Calcium 10% DV; Iron 6% DV; Potassium 8% DV; Biotin 30% DV; Riboflavin 30% DV; Copper 20% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/green-bean-casserole/
© 2024 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796