Green Bean Casserole

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Green Bean Casserole:

Healthy Weight, High Fiber, Healthy Heart!

Active time: 30 minutes. Total: 45 minutes

This healthy green bean casserole with white sauce and sliced fresh mushrooms, sweet onions and low-fat milk makes a creamy, rich casserole.

 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 (don’t use cooking sherry)
1 pound French-cut green beans (about 4 cups, use frozen beans if you cannot find the fresh variety)
1/3 cup reduced-fat sour cream
3 tablespoons buttermilk powder (or powdered milk)
1 teaspoon paprika
1/2 teaspoon garlic powder

1. Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
2. 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.
3. 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.
4. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

Makes 6 servings, about 3/4 cup each.
Per serving: 212 calories; 10 g fat (2 g sat, 5 g mono); 10 mg cholesterol; 23 g carbohydrate; 7 g protein; 3 g fiber; 533 mg sodium; 259 mg potassium.
Nutrition bonus: Calcium (16% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1/2 starch, 1 vegetable, 2 fat

(From: Hilary Meyer, Eating Well Magazine)

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Ingredients
4 slices stale bread
2 T olive oil
1½ cups chopped onions
4 garlic cloves, minced
1 T fresh ginger, minced
½ t allspice
½ t nutmeg
1½ cups cooked black beans- fresh or canned
1½ cups cooked rice
½ habanero pepper or 1 jalapeno pepper, chopped
Salt and fresh cracked pepper to taste

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