Shannon Center Weekly Nutrition Tip – Low Fat Green Bean Casserole | Saint Xavier University
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Shannon Center Weekly Nutrition Tip – Low Fat Green Bean Casserole

Date:11/16/2016

Low Fat Green Bean Casserole
Just in time for the holidays!

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Serves: 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Ingredients:

  • 2 tsp olive oil;
  • 1 medium onion, thinly sliced;
  • ¼ cup finely chopped onion;
  • 1 pound fresh green beans, trimmed and sliced into 1 ½ -inch pieces;
  • 1 clove garlic, finely chopped;
  • 1 ½ cups sliced cremini mushrooms;
  • 3 tbsp flour;
  • ½ tsp dried thyme;
  • 1 ½ cups nonfat milk;
  • ⅓ cup fresh whole-grain bread crumbs.

Preparation:

  • Heat oil on low heat in large skillet;
  • Gently cook onion slices for 15 – 20 minutes, stirring frequently, until onions are golden;
  • Remove onions from skillet and transfer to a plate;
  • Meanwhile, steam or boil green beans in for 5 – 6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside;
  • Add finely chopped onion, garlic to skillet, cook for 2 – 3 minutes;
  • Add mushrooms and cook for 5 minutes, until they release their juices;
  • Sprinkle flour and thyme over vegetables;
  • Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens;
  • Season with a tsp of salt if desired and some freshly ground black pepper;
  • Spread green beans in a 1 ½ – 2 quart casserole dish;
  • Pour mushroom sauce over green beans;
  • Top with onions and bread crumbs;
  • Bake in a preheated 350 degree oven for 10 – 15 minutes, until golden.

Credit: The Spruce Eats


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