Wednesday, November 10, 2010

Healthier Thanksgiving Classics: Green Bean Casserole

There is still plenty of time to rethink our Thanksgiving menu, opting for healthier ingredients. Here is the first of a series of healthier Thanksgiving classics we are posting this and next week..
This green bean casserole skips the canned soup (the fat and sodium). The white sauce with sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

Healthy Green Bean Casserole
Servings: 6 portions

* 3 tablespoons canola oil, divided
* 1 medium sweet onion, (half diced, half thinly sliced), divided
* 8 ounces mushrooms, chopped
* 1 tablespoon onion powder
* 1 1/4 teaspoons salt, divided
* 1/2 teaspoon dried thyme
* 1/2 teaspoon freshly ground pepper
* 2/3 cup all-purpose flour, divided
* 1 cup low-fat milk
* 3 tablespoons dry sherry
* 1 pound frozen French-cut green beans, (about 4 cups)
* 1/3 cup reduced-fat sour cream
* 3 tablespoons buttermilk powder
* 1 teaspoon paprika
* 1/2 teaspoon garlic powder

Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.


Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrates; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.

Source: Eating Well

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