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Prep Time:20 minsCook Time:40 minsTotal Time:1 hrServings:8Yield:8 servings, about 1 cup eachJump to Nutrition Facts
Prep Time:20 minsCook Time:40 minsTotal Time:1 hrServings:8Yield:8 servings, about 1 cup each
Prep Time:20 mins
Prep Time:
20 mins
Cook Time:40 mins
Cook Time:
40 mins
Total Time:1 hr
Total Time:
1 hr
Servings:8
Servings:
8
Yield:8 servings, about 1 cup each
Yield:
8 servings, about 1 cup each
Jump to Nutrition Facts
Jump to recipe
Why Is This Green Bean Casserole Healthier than Others?
Typical green bean casseroles call for canned green beans, which can be high in sodium. Fresh green beans are a better option to reduce the sodium content, and they hold their texture better than canned. We skip the canned soup too, which can be high in sodium, fat and calories. Instead, we thicken the casserole with a roux made from extra-virgin olive oil and flour, with low-fat milk added to make the creamy base.
What Should You Serve with This Casserole?
This simple side dish can be prepared for a holiday meal or a weeknight dinner. It pairs well with many main dishes, includingBeef Tenderloin with Cabernet-Mushroom Sauce,Roast Turkey with White Wine Gravy,Roasted Leg of Lamb with Red Wine-Shallot Sauce,Fish AmandineandCrispy Roast Chicken.
Healthy green bean casserole can also be the main course when paired withWild Rice Salad with Arugula Pesto,Herbed Lemon OrzoorWinter Kale & Quinoa Salad with Avocado.
Cook Mode(Keep screen awake)Ingredients2 ½poundsgreen beans, trimmed and cut into 1- to 2-inch pieces(about8cups)2-3tablespoonsextra-virgin olive oil, divided1mediumonion, thinly sliced3tablespoonsall-purpose flour¾teaspoonsalt¼teaspoonwhite or black pepper2 ½cupslow-fat milk1 1/2cupsfresh whole-wheat breadcrumbs (see Tips) or1/2cupshredded or crumbled cheese
Cook Mode(Keep screen awake)
Ingredients
2 ½poundsgreen beans, trimmed and cut into 1- to 2-inch pieces(about8cups)
2-3tablespoonsextra-virgin olive oil, divided
1mediumonion, thinly sliced
3tablespoonsall-purpose flour
¾teaspoonsalt
¼teaspoonwhite or black pepper
2 ½cupslow-fat milk
1 1/2cupsfresh whole-wheat breadcrumbs (see Tips) or1/2cupshredded or crumbled cheese
Directions
Position racks in upper and lower third of oven; preheat to 425°F.
Toss green beans in a large bowl with 1 tablespoon oil until well coated. Divide between 2 large rimmed baking sheets and spread in an even layer. Roast, stirring once and rotating the baking sheets top to bottom about halfway through, until tender and beginning to brown, 20 to 25 minutes.
Meanwhile, heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring frequently, until very soft and golden brown, 5 to 8 minutes. Add flour, salt and pepper; cook, stirring, for 1 minute more. Add milk and continue to stir, scraping up any browned bits. Cook, stirring, until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes. Remove from the heat. (See Tips.)
When the green beans are done, remove from the oven. Preheat the broiler.
Transfer half the green beans to a 2-quart broiler-safe baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce.
Combine breadcrumbs and the remaining 1 tablespoon oil in a small bowl. (Skip this step if you are topping with cheese.)
Sprinkle the breadcrumb mixture (or cheese) over the gratin. Place under the broiler and broil, watching closely, until the gratin is bubbling and beginning to brown on top, 1 to 5 minutes, depending on your broiler. Let stand for 10 minutes before serving.
Equipment
Large rimmed baking sheets, 2-quart broiler-safe baking dish
Tips
To make your own fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh breadcrumbs.
To make ahead
Roast green beans (Step 2) up to 30 minutes ahead. Prepare the sauce (Step 3), cover and refrigerate for up to one day; gently reheat until steaming before combining with the green beans.
Originally appeared: EatingWell Magazine, November/December 2011
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Nutrition Facts(per serving)188Calories7gFat25gCarbs8gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
