Homemade Green Bean Casserole

November 15, 2018

Yield: 6 - 1 Cup per Serving

 

Ingredients

 

2 lbs fresh green beans, trimmed

2 Tbsp olive oil

Non-stick cooking spray

1 large yellow onion, thinly sliced

½ Cup panko bread crumbs (can substitute almond meal)

⅓ Cup + ¼ Cup Parmesan cheese, grated

8–10 medium cremini mushrooms, thinly sliced

4 cloves garlic, minced

3 Tbsp corn starch (can substitute gluten-free flour, chickpea flower)

½ Cup low sodium chicken broth

1 Cup low-fat milk (can substitute unsweetened almond milk)

¼ tsp sea salt

¼ tsp ground black pepper

 

Directions

 

Preheat oven to 375°F. Grease a large casserole dish with non-stick cooking spray.

 

Prep the Green Beans:

  1. Bring a large stockpot of water to a boil. Blanch the green beans for 2–4 minutes, or until almost tender, but still slightly crisp.

  2. Drain the cooked green beans, then transfer to a bowl filled with ice.

 

Prep the Crispy Onion Topping:

  1. Heat olive oil in a large pan over medium-high heat until hot. Add the thinly sliced onions and cook, stirring occasionally, until they are tender and starting to brown (5–8 minutes). Remove the onions and place into a medium mixing bowl and set aside.

  2. In the same pan you used to cook the onions, add the panko. Cook, stirring very frequently, for 3–5 minutes, or until the crumbs starts to turn lightly golden. (Be careful not to burn!) Remove from heat and transfer to the bowl with the onions.

  3. Stir in the ¼ cup shredded Parmesan cheese and a pinch of salt, and then toss the mixture until combined. Set aside.

 

Assemble the Casserole:

  1. In the same pan, heat a little more olive oil until hot and add the mushrooms and cook for 4–5 minutes, or until they are tender, stirring occasionally. Add the minced garlic and cook for an additional minute, stirring frequently. Sprinkle the cornstarch over the mushrooms, and stir to combine.

  2. Slowly add the low sodium chicken broth, whisking to combine until smooth. Whisk in the milk, and bring the mixture to a simmer. Let cook for 2–3 minutes, or until thickened.

  3. Stir in the remaining ⅓ cup Parmesan cheese, a pinch of salt, and pepper until the cheese is melted.

  4. Transfer the cooked, chilled green beans into the pan with the mushroom sauce and toss until combined. Pour the green bean mixture into the casserole dish and then top with the crispy onion topping evenly over the top.

  5. Place in the oven, uncovered, and bake for 25–30 minutes, until the top is golden brown.

 

Nutrition Information per Serving: 

  • Calories: 200 calories

  • Total Fat: 9g

  • Carbohydrates: 24g

  • Fiber: 5g

  • Protein: 10g

  • Sodium: 277mg

 

Adapted from www.asweetpeachef.com

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