A Healthier Green Been Casserole
Ingredients:
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, (see Ingredient Note)
1 pound frozen French-cut green beans, (about 4 cups)
1/3 cup reduced-fat sour cream(I always substitute greek yogurt for sour cream)
3 tablespoons buttermilk powder, (see Ingredient Note)
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.
TIPS & NOTES
- Ingredient notes:
- Don’t use the high-sodium “cooking sherry” sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.
- Look for buttermilk powder, such as Saco Buttermilk Blend, in the baking section or with the powdered milk in most supermarkets.
NUTRITION
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.
