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KIWI magazine

healthier green bean casserole

Canned mushroom soup and packaged, fried onions make a recipe for nutritional disaster, thanks to huge amounts of artery-clogging saturated fat, says Amy Shapiro, R.D., a nutritionist who counsels kids and adults through her company, Real Nutrition NYC. Build a creamy sauce that’s nearly free of saturated fat using almond milk and canola oil or non-hydrogenated margarine. Top your casserole with baked, panko-breaded onion rings for a satisfying crunch without the excess sodium or preservatives.

Active time: 25 minutes

Total time: 45 minutes

Ingredients

  • 1 1⁄2 pounds green beans, trimmed
  • 1 1⁄2 cups unsweetened almond milk, divided
  • 1 cup panko bread crumbs
  • 1 teaspoon salt, divided
  • 1  medium onion, sliced into rings
  • 2  tablespoons non-hydrogenated margarine, melted
  • 2 tablespoons whole wheat pastry flour
  • 1 cup low-sodium vegetable stock
  • 1⁄2 ounce dried wild mushrooms, such as shiitake or porcini

Directions

  1. Bring a large pot of water to a boil. Boil the green beans for 1 minute, then drain. Transfer them to a large bowl of ice water.
  2. Place 1⁄2 cup of the almond milk in a bowl, and the panko bread crumbs and 1⁄2 teaspoon salt in a second bowl. Dip onion rings into the almond milk, then into the bread-crumb mixture. Bake for 5 to 7 minutes in a 450°F oven.
  3. Meanwhile, combine the margarine and the flour and cook for 1 to 2 minutes. Slowly whisk in the remaining 1 cup of almond milk and the vegetable stock. Add the remaining salt, then the mush- rooms. Simmer for 10 minutes.
  4. Drain the green beans and place in an 8-inch-square baking dish coated with nonstick cooking spray. Pour the sauce over them, top with the onion rings, and bake for 20 minutes.
Makes 8 servings

Per serving: calories 130, fat 4 g, protein 5 g, carbohydrates 20 g, dietary fiber 4 g

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