Green Bean Casserole With Oven-Baked Onion Rings

Marygrace Taylor

green bean casserole

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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.

Per Serving:

Calories: 130

Carbohydrates: 20 g

Fat: 4 g

Protein: 5 g

Fiber: 4 g

Active Time: 25 minutes

Total Time: 45 minutes