Makes 8 servings
1 1⁄2 pounds green beans, trimmed
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
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.
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.
Carbohydrates: 20 g
Fat: 4 g
Protein: 5 g
Fiber: 4 g