Green Bean Casserole

Recipes

Recipe adapted from Well Plated by Erin

Try this healthy green bean casserole using fresh green beans and without the canned soup for a delicious from scratch recipe with incredible flavor.  A family tradition during the holidays. 

Prep time: 15 minutes   Cook time: 35 minutes   Total:  55 minutes. 

Makes 10 servings

Ingredients:

  • ½ cup  whole wheat panko breadcrumbs
  • ½ cup freshly grated Parmesan cheese
  • 2 tablespoons chopped fresh parsley plus additional for garnish
  • 4 tablespoons olive oil divided
  • 2 ½ pounds fresh green beans, trimmed
  • 1 medium onion, very thinly sliced
  • 8 ounces baby bella (cremini) mushrooms sliced (do not use plain white mushrooms, as they do not have much flavor)
  • 3 tablespoons all purpose flour (To help thicken the creamy sauce)
  • 2 cups 2% milk
  • 1 teaspoon kosher salt  Note: The main difference between regular salt and kosher salt is the size. Kosher salt grains are wider and coarser and less likely to contain additives like iodine and anti-caking agents. Kosher salt is preferred to balance acidity in this recipe, but if you don’t have kosher salt, use ½ tsp table salt.
  • ½ teaspoon black pepper
  • 1/8 teaspoon ground nutmeg
  • 7 ounces 2% Greek yogurt

Instructions:

  1. Position oven rack in upper third of your oven and preheat to broil. 

  2. Lightly coat 2- quart broiler-safe baking dish with nonstick spray. 

  3. In a small bowl, stir together the Panko, Parmesan, parsley, and 2 tablespoons olive oil. Set aside.

  4. Blanch the green beans:  Bring a very large pot of water to a boil. Prepare an ice water bath and set out a large, clean kitchen towel. Place the beans in the water and cook just until crisp-tender, about 3 minutes. Plunge into an ice bath to stop the cooking, then drain and transfer to the towel. Lightly pat dry. Note: Green beans can be blanched 1 day in advance and the sauce prepared 1 day in advance. Store separately in the refrigerator, then gently reheat the sauce on the stove until steaming before combining with the green beans. If the mixture becomes too thick, thin it out with a splash or two of milk.   May sub frozen green beans, but fresh is the best.  Do not recommend using canned green beans. 

  5. Meanwhile, heat 1 tablespoon of oil in a large, wide saucepan over medium heat. Add onion and mushrooms. Cook about 15 minutes, stirring frequently, until the onion is soft and golden and the mushrooms brown and have given up their liquid. Add the remaining 1 tablespoon of olive oil. Sprinkle the flour over the top. Cook, stirring, for 1 to 2 minutes more, until all of the flour turns golden and no white bits remain.
  6. Slowly add the milk a few splashes at a time, stirring between each addition prevent lumps from forming.  2% milk adds just the right amount of richness. Increase the heat to medium high. Stir in the salt, pepper, and nutmeg. Cook and stir, allowing the sauce to bubble, running a wooden spoon or spatula along the bottom of the pan. Continue cooking and stirring until the sauce reduces and thickens to resemble a creamy gravy, about 8 to 10 minutes. Remove from the heat and stir in the Greek yogurt. Greek yogurt is used to enrich the filling without adding unnecessary fat. It’s just as thick and tangy as sour cream but it is low in fat and high in protein.
  7. Transfer half the green beans to the prepared baking dish. Spread half the sauce over the green beans. Add the remaining green beans and top with the remaining sauce. Sprinkle the breadcrumb mixture over the top.
  8. Broil, watching closely, until the casserole is bubbling and beginning to brown on top, 1 to 3 minutes, depending on your broiler. Let stand for 10 minutes prior to serving. Garnish with additional fresh parsley.

Notes from the chef:

Prep in Advance I haven’t tested assembling the entire casserole in advance, but I think that you could layer together the sauce and beans in the baking dish, cover the dish with foil, then heat it (covered) in a 350 degree F oven until hot. From there, sprinkle with breadcrumbs and broil closer to serving

To Store. Refrigerate the casserole in an airtight storage container for up to 3 days.  Freezing this dish is not recommended as the green beans and bread crumbs will become mushy once thawed.

To Reheat. Reheat leftovers in a baking dish in the oven at 350 degrees F until warmed through.

 

NUTRITION FACTS

CALORIES: 169   CARBOHYDRATES: 19g   PROTEIN: 8g    FAT: 8g SATURATED FAT: 2g CHOLESTEROL: 6mg FIBER: 4g SUGAR: 9g