Healthy Green Bean Casserole
User Reviews
5
Healthy Green Bean Casserole
Description
The recipe starts by sautéing mushrooms in olive oil over medium-high heat until they release moisture and soften, then cooking onions and garlic until translucent. Milk is added and brought to a low simmer, followed by a cornstarch slurry to thicken the sauce. Seasonings include salt, black pepper, and soy sauce to give depth and umami.
Fresh green beans are briefly boiled until tender-crisp and then shocked in ice water to preserve color and texture before being combined with the mushroom sauce in a baking dish. The dish is topped with panko breadcrumbs and baked until golden and crispy.
This casserole is suitable as a side dish for meals needing a vegetable component with a crunchy topping and creamy sauce. The use of fresh beans and mushrooms gives it a natural taste and texture distinct from canned cream-based casseroles.
Leftovers should be refrigerated in an airtight container for up to four days. The mushroom sauce can be prepared ahead and refrigerated separately to keep green beans from becoming soggy before baking. To make the dish gluten-free, substitute panko breadcrumbs with gluten-free breadcrumbs and use tamari in place of soy sauce. Vegan adaptations can be made by using plant-based milk alternatives instead of 2% milk.
Ingredients
- 1 tablespoon olive oil
- 1 pound mushrooms sliced or diced
- 1 sweet onion thinly sliced
- 3 garlic minced, cloves
- 2 cups milk 2%
- 3 tablespoons cornstarch
- 2 tablespoons water
- ½ teaspoon salt plus more to taste
- ½ teaspoon black pepper
- 1 teaspoon soy sauce
- 2 pounds green beans fresh, trimmed, cleaned and cut in half
- cooking spray
- 1 ½ cups panko breadcrumbs
Instructions
- In a large skillet over medium high heat, add olive oil and mushrooms and cook until mushrooms begin to soften and release their liquid, 10 minutes. Reduce the heat to medium, add the onion and garlic and cook until the onions are translucent, 5 more minutes.
- Add the milk to the mushrooms and bring to a low simmer. Mix the cornstarch and water in a small bowl until well combined and add on top of the mushrooms, stirring frequently until the mixture thickens. Add salt, pepper and soy sauce.
- Preheat the oven to 400°F and spray a 9x13 baking dish with cooking spray.
- Bring a large pot of salted water to a boil. Prepare an ice water bath. Place the green beans in the pot and cook until crisp tender, 3 minutes. Strain the beans, shock in the ice water bath to cool. Strain the green beans again from the ice water bath and transfer to the prepared baking dish.
- Add the mushroom mixture on top of the green beans and stir to combine. Sprinkle panko breadcrumbs on top and bake until browned and bubbling in the center, 10-15 minutes.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Prepare the mushroom sauce up to 4 days in advance and keep refrigerated separately to prevent soggy green beans.
- Use gluten-free panko and tamari sauce to make the casserole gluten-free.
- Replace 2% milk with plant-based milk (oat or almond) for a vegan version.
Nutrition Information
Show DetailsNutrition Facts
Serving: 8servings
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Calories | 165kcal | 8% |
| Carbohydrates | 28g | 9% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Cholesterol | 5mg | 2% |
| Sodium | 312mg | 13% |
| Potassium | 655mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 10g | 20% |
| Vitamin A | 844IU | 17% |
| Vitamin C | 16mg | 18% |
| Calcium | 155mg | 16% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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