Green Bean Casserole from Meg Galvin and SparkPeople - Cincinnati News, FOX19-WXIX TV

Green Bean Casserole from Meg Galvin and SparkPeople

Green Bean Casserole
When did the green bean casserole earn a place at the holiday dining table? That this back-of-the-soup-can recipe quickly became a favorite is no surprise: green beans are coated in a rich, creamy sauce, then topped with fried onions. You get fat, salt, crunch, and cream—all in one bite. You also get 120 calories, 8 grams of fat, and more sodium than a large order of McDonald's French fries in a scant half cup.

We kept those same four components but lightened them up. Gone is the condensed soup, and in its place is a quick broth-based sauce. The onions are still crunchy, but they're baked. We added fresh mushrooms and frozen green beans to boost the veggies and the nutrition. Our serving size is doubled with far fewer calories—so go ahead and make room at the Thanksgiving Day buffet for this one!
Chef Meg's Tip: Try these crispy baked onions atop a salad, or in a sandwich for
a bit of crunch.
Makes 6 Servings:
1 cup per serving
45 Minutes to Prepare and Cook
For the Sauce:
1 tsp unsalted butter
1 tsp all-purpose flour
1 cup homemade, low-sodium, or no-salt added chicken or vegetable stock
For the Onions:
1 tbsp cornstarch
1 egg white
3⁄4 cup panko (Japanese breadcrumbs)
1⁄4 tsp paprika
1⁄4 onion, sliced into thin strips
For the Casserole:
2 cups small button mushrooms, cut in half
4 cups frozen green beans
1⁄2 tsp black pepper
1. Preheat the oven to 350° F.
2. Make the sauce. Place the butter into a small saucepan over moderate heat. When the butter has melted, add the flour and cook, stirring constantly, until the flour turns a light brown color, 2 to 3 minutes. Slowly pour the stock into the saucepan and whisk to combine. Turn up the heat to bring to a boil, then reduce to a simmer and cook for 10 to 15 minutes.
3. Meanwhile, make the onions. Lay out two pie plates or flat-bottomed bowls; place the cornstarch in one, place the egg white in the other and whisk. Place the panko and paprika in a plastic bag. Toss the onions in the cornstarch, dip them into the egg white, and then place them in the plastic bag. Shake to coat. Place in a single layer on a baking sheet and bake until golden, about 8 to 10 minutes. Remove from the oven and set aside. Do not turn off the oven.
4. Coat a saucepan with nonstick cooking spray and place over high heat. Add the mushrooms and sauté until golden, 4 to 5 minutes. Add the beans, season with pepper, and pour in the sauce. Stir to coat and cook for 1 to 2 minutes.
5. Transfer to an ovenproof casserole dish prepared with nonstick cooking spray and bake for 10 minutes. Sprinkle the breaded onions over the beans and bake for 5 minutes more.
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