Healthy Green Bean Casserole Recipe
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Category: |
Category: |
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Ingredients: |
Ingredients: CASSEROLE:
olive oil (to grease pan)
sea salt to taste
2 cups chopped mushrooms
1 - 2 pounds fresh green beans
3 tbsp unsalted butter
1/4 cup white whole wheat flour (or all purpose flour)
1.5 cups 2% milk (or lactaid milk)
1/4 cup chicken broth
spices to taste (recommend: oregano, rosemary, basil, thyme, marjoram)
ONIONS:
1 large yellow onion, sliced julienne
1 large egg
2 tablespoons water
3/4 cup bread crumbs (whole wheat)
1/4 - 1/2 cup graded parmesan
salt and pepper to taste
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Directions: |
Directions:Preheat oven to 350 ºF
For onions - whisk one egg, 2 tbsp of water into a large bowl and mix. Take chopped onions and set in the egg and mix until they're all coated in egg. In a separate bowl mix bread crumbs, parmesan, and spices. If the bread crumbs don't come pre-spiced than italian seasoning works really well in the mix. Set all of those things aside.
Heat a large sauce pan over medium heat with olive oil. Add mushrooms and saute until reduced ( 4 - 6 minutes ). Remove from heat and pour mushrooms into a bowl. Using the same pan, melt butter. Add flour and mix until paste. Slowly add milk while whisking until it is thick. Remove from heat.
Add broth and mushrooms to the roux and mix well. Add recommended spices and salt and pepper.
Wash green beans and sprinkle with salt (but not too much).
Place green beans into casserole dish and pour the roux over it. This is where the second batch of roux is made and poured over that as well.
Back to the onions - with the onions soaking in egg, take tongs and dip them a bit at a time into the bread mixture and stir until coated. Arrange the onions on a baking sheet covered in foil or parchment paper.
Place the casserole and the onions in the oven for 20 minutes. Then take out the onions and flip/mix them. Then set the timer for 10 minute intervals to keep onions from burning. Total time for the casserole to cook is around 40 minutes.
When done set the casserole and onions to cool. Then place onions on top and serve. |
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Number Of
Servings: |
Number Of
Servings:6 |
Preparation
Time: |
Preparation
Time:about 1 hour |
Personal
Notes: |
Personal
Notes: I like a lot of pepper in the onion mix so I tend to add a lot of extra in the bread crumbs.
I MAKE TWO BATCHES OF THE ROUX! Once the mushroom one is done I make another batch without the mushrooms. This helps make it more moist inside the dish and makes it more of a casserole instead of green beans cooked under a bed of flour and milk.
The first time I made this I followed the original recipe and kept the onions in for as long as I had kept the casserole in (and it continues to tell you to broil it after), but I burnt the onions before the casserole was even done! So now I keep the onions on the rack underneath the casserole and keep a close eye on them, mentioned above in the recipe. I'd rather have them under done than burnt because they add so much more to the dish than buying them in a store.
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