Green Bean Casserole with French Fried Onions
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Green Bean Casserole with French Fried Onions
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It’s totally possible to have a real food Thanksgiving dinner, and this recipe is here to help. I took the standard Green Bean Casserole recipe, "real foodinized" it for you, and the outcome is just delicious! I've even included French Fried Onions on the top.
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Ingredients
Casserole Ingredients
- 2 pounds green beans trimmed, cut in half, and steamed (8 to 10 minutes or until tender and easily pierced with a fork)
- 6 tablespoons butter
- 8 ounces mushrooms diced (Shiitake is a great choice, but button mushrooms are good as well)
- 2 cloves garlic minced
- 4 tablespoons whole wheat flour
- ½ teaspoon salt
- pepper to taste
- 2 ½ cups milk
- 1 tablespoon soy sauce
Onion Topping Ingredients
- 1/2 onion peeled, cut in half, and sliced very thin
- 1/2 cup whole wheat flour
- 4 tablespoons butter
- salt to taste
Instructions
Casserole Instructions
- Preheat the oven to 350 degrees F.
- In a large sauté pan over medium heat, melt the butter. Add the mushrooms and garlic and cook while stirring for 2 to 3 minutes.
- Sprinkle in the flour and stir vigorously for 1 to 2 minutes, being careful not to let the flour burn. Stir in the salt and pepper.
- Carefully whisk in the milk and soy sauce while scraping the brown bits off the bottom of the pan. Bring to a light boil. Whisk and cook until the sauce thickens to the consistency of a really thick soup, about 3 to 4 minutes.
- Mix the sauce with the (previously steamed) green beans in a casserole dish and toss to combine. Bake in the oven until bubbly, about 15 minutes. Remove from oven and top with French Fried Onions (instructions below).
French Fried Onion Topping Instructions
- While the casserole is baking, spread the flour out on a large plate, carefully separate the onion pieces, and dredge them in the flour until they are evenly coated.
- Melt the butter for the topping in a large sauté pan over medium heat. Shake the excess flour off the onions and add them to the pan, being careful not to overcrowd the pan. Depending on the size of the pan you may need to cook them in batches. If cooking more than one batch, be sure to wipe out the pan in-between to prevent the residue from burning.
- Once the onions are golden brown on the bottom (after about 1 to 2 minutes), carefully flip them over to brown the other side. Add extra butter to the pan if they begin to look dry. The onions do cook quickly, so keep a close watch!
- Transfer the onions to a paper-towel lined plate and generously season with salt.
Notes
- We recommend organic ingredients when feasible.
- Nutrition Facts Green Bean Casserole with French Fried Onions Amount Per Serving Calories 256 Calories from Fat 153 % Daily Value* Fat 17g26%Saturated Fat 10g63%Cholesterol 45mg15%Sodium 437mg19%Potassium 453mg13%Carbohydrates 21g7%Fiber 5g21%Sugar 8g9%Protein 7g14% Vitamin A 1345IU27%Vitamin C 15.2mg18%Calcium 143mg14%Iron 1.7mg9% * Percent Daily Values are based on a 2000 calorie diet.
- Calories 256
- Calories from Fat 153
- % Daily Value*
- Fat 17g
- 26%
- Saturated Fat 10g
- 63%
- Cholesterol 45mg
- 15%
- Sodium 437mg
- 19%
- Potassium 453mg
- 13%
- Carbohydrates 21g
- 7%
- Fiber 5g
- 21%
- Sugar 8g
- 9%
- Protein 7g
- 14%
- Vitamin A 1345IU
- 27%
- Vitamin C 15.2mg
- 18%
- Calcium 143mg
- 14%
- Iron 1.7mg
- 9%
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