Healthy Green Bean Casserole Recipe

Green Bean Casserole

Ingredients 

For the Onions

• 1 large egg
• 2 tablespoons water
• 1 cup whole wheat bread crumbs*
• 1/2 cup grated parmesan cheese
• 1/8 teaspoon salt
• 1/8 teaspoon ground black pepper
• 2 large red onions, thinly sliced (we used setting #4 on the mandoline)

For the Green Bean Casserole

• 1.5 tablespoons olive oil
• 2 cups chopped cremini mushrooms, or any kind of white mushroom
• 3 tablespoons unsalted butter
• 1/4 cup white whole wheat flour*
• 1.5 cups 2% milk
• 1/4 cup vegetable broth, or chicken broth
• 1/4 teaspoon sea salt, divided
• 20 oz. fresh green beans, rinsed and trimmed

Instructions 

• Preheat the oven to 350ºF. Spray a 9×11-inch casserole dish and a standard-size baking sheet with nonstick cooking spray. Set both aside.

For the Onions

1. In a large bowl, whisk the egg and water together. In a separate smaller bowl, mix the breadcrumbs, parmesan, salt, and pepper together.
2. Slice 2 large onions – we used setting #4 on the mandoline (a sharp knife works, too). Add the sliced onions to the bowl with the egg mixture. Stir to coat the onions.
3. Add the breadcrumb mixture to the onions. Gently fold everything together until the onions are well coated.
4. Spread the onions onto the prepared baking sheet and set aside.

For the Green Bean Casserole

1. Place the rinsed and trimmed green beans into the prepared casserole dish. Set aside.
2. Heat the olive oil in a large saucepan set over medium/high heat. When the oil is fragrant, add the mushrooms and 1/8 teaspoon of salt. Sauté for 4-6 minutes. Remove the mushrooms from the heat and transfer to a separate bowl. Set aside.
3. In the same saucepan, prepare the roux. Melt the butter over medium/high heat. Add the flour to butter and mix until a thick paste forms.
4. Slowly pour in the milk while continually whisking the milk, butter, and flour together. Whisk until mixture is thick. Remove the saucepan from the heat.
5. Add the broth, cooked mushrooms, and the remaining 1/8 teaspoon of salt to the roux. Mix well.
6. Pour the roux over the green beans and toss (directly in the baking dish) so the beans are coated.
7. Place both the green bean casserole and onions in the oven at the same time.
8. Bake for 20 minutes. Toss the onions and bake for an additional 20 more minutes.
9. After 40 minutes, remove the casserole from oven. For extra crispy onions, turn the oven to high broil and broil the onions for 3-5 minutes.*
10. Once onions are crunchy, use a spatula to gently transfer onions to top the green bean casserole. Serve warm.

Nutrition

• Calories: 176 kcal
• Carbohydrates: 17 g
• Protein: 7 g
• Fat: 10 g
• Fiber: 3 g
• Sugar: 6 g

Source: https://fitfoodiefinds.com/healthy-green-bean-casserole-with-crunchy-onions/#wprm-recipe-container-35011