Recipe

Green Bean Casserole

developed by Church Health Center Wellness

Consider substituting this healthier version of the Thanksgiving classic for your family or dinner group.

Total Time: 60 minutes; Makes: 8 servings; Serving Size: 1/8th of casserole
Nutrition Facts (per serving): Calories: 203; Total Fat: 9.5 grams; Saturated Fat: 3.9 grams; Sodium: 412 mg; Carbohydrates: 19 grams; Fiber: 3.1 grams; Protein: 11 grams

Ingredients:

Cooking spray
5 cups fresh sliced green beans, rinsed
4½ cups low-sodium chicken broth
1 cup Panko bread crumbs
1 cup grated Parmesan
1 tablespoon, plus 2 teaspoons canola oil
1½ cups diced onions
2 cups sliced baby bella mushrooms
2 tablespoons cornstarch
½ cup reduced-fat sour cream
¼ teaspoon garlic powder
¼ teaspoon black pepper

Directions:

  1. Preheat the oven to 350 degrees.
  2. Boil green beans in chicken broth for about 20 minutes, and then drain, reserving about 1½ cups of the broth.
  3. In a small bowl, mix together Panko breadcrumbs, Parmesan, and two teaspoons canola oil. Set aside.
  4. In a large skillet over medium heat, heat 1 tablespoon of oil, then sauté the onions until softened (about 2–3 minutes). Add mushrooms to skillet and continue to cook for 3–4 minutes longer. Remove from heat. Add green beans to skillet.
  5. Pour the reserved 1½ cups of chicken broth back into the pot the green beans boiled in and bring to boil.
  6. As that is brought to a boil, whisk together the cornstarch and ¼ cup of water into a small bowl. Slowly pour the mixture into the boiling chicken broth, whisking constantly as it thickens (about 2 minutes).
  7. Pour the thickened mixture into the skillet with the green beans and add sour cream. Mix in remaining seasoning and stir well.
  8. Coat baking pan with cooking spray and pour mixture into pan. Sprinkle Panko and Parmesan mixture on top and bake for about 10 minutes or until mixture is hot, then broil until topping is slightly browned (1–2 minutes).

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