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Our Green Bean Casserole Recipe Is a Low-Fat Take on Tradition

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Our Green Bean Casserole Recipe Is a Low-Fat Take on Tradition






 

Ingredients:

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

Instructions:

  1. Preheat oven to 400 degrees. Coat a 2.5 qt. baking dish with cooking spray.
  2. Heat 1 Tbsp. 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 tsp. salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3-5 minutes.
  3. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often.
  4. Stir in green beans and return to as simmer. Cook, stirring until heated through, about one minute.
  5. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
  6. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 tsp. salt in a shallow dish. Add sliced onion; toss to coat.
  7. Heat the remaining 2 Tbsp. 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, 4-5 minutes.
  8. Spread the onion topping over the casserole.
  9. Bake the casserole until bubbling, about 15 minutes. Let cool for five minutes before serving.


Nutritional Analysis (Yield: 6 servings)

Calories: 212
Fat: 10 g
Saturated Fat: 2 g  
Cholesterol: 10 mg 
Sodium: 533 mg

 

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Healthy Living