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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is NOT safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free fried onions or gluten-free fried potato sticks in this recipe.

 

"Eating something fresh out of the oven is like a hug you can taste." -Regina Brett, Author

The refrigerator light goes on...

Green bean casserole is the epitome of a great holiday meal. You can use frozen green beans and canned soup and premade breadcrumbs but you get a casserole that is vastly inferior. This recipe takes a bit more time but the fresh mushroom sauce, breadcrumbs and green beans make an amazing dish.

If you are going to make this recipe gluten free, there are some gluten free versions of fried onions, but they can be hard to find. The potato sticks can be a good substitute.

Whether you are making this gluten free or not, I prefer to use the garbanzo flour. It makes a lot better sauce, with a great nutty flavor, and it adds more healthy fiber to your dish.

 
 

Green Bean Casserole



Servings: 8 | Serving size: about 1 cup

Cooking time: 75 minutes

This recipe can easily be multiplied and makes great leftovers.

4 slices whole wheat or gluten free whole grain bread
2 Tbsp. unsalted butter (softened)(divided)
1/2 tsp. salt (divided)
1/2 tsp. dried thyme
fresh ground black pepper to taste
1 1/2 cups fried onions (or gluten-free fried onions or gluten-free potato sticks, chopped)
6 quarts water
2 lbs. green beans (sliced in half lengthwise)
2 quarts ice water
1 lb. button mushrooms
3 cloves garlic (minced)
3 Tbsp. all purpose or garbanzo flour
1 1/2 cups no salt added vegetable stock
1 1/2 cups 2% milk

Healthy Green Bean Casserole recipe from Dr. Gourmet

Cut the bread into 1 inch squares and place in a food processor.

Pulse two or three times to coarsely chop.

Add 1 tablespoon of the butter, 1/4 teaspoon of salt, thyme, and pepper.

Pulse two or three times until the breadcrumbs are coarsely chopped (about 1/8 inch pieces).

Place in a bowl and add the onions. Fold together until blended. Set aside.

Place the water in a large stock pot over high heat.

When the water boils, add the green beans and cook for about 7 to 8 minutes. Place in the ice water for 5 minutes. Drain and set aside.

Place the remaining 1 tablespoon butter in a large skillet over medium heat. Add the mushrooms and garlic and cook for about 10 minutes or until the mushrooms are soft. Adjust the heat so the pan is hot enough to brown the mushrooms but not allow them to burn.

Add the flour and fold into the mushrooms until blended.

Slowly add the stock and stir into the mushrooms. As the sauce thickens, add the remaining 1/4 teaspoon salt and drizzle in the milk.

Add the green beans to the pan and cook for about 3 minutes.

Pour the mixture into a 9 inch Pyrex dish.

Cover with foil and bake for 20 minutes.

Remove from the oven and top with the breadcrumb mixture, then return the pan to the oven.

Bake for 10 to 15 minutes until the breadcrumbs are toasted.

Nutrition Facts

Serving size = about 1 cup

Servings = 8

.

Amount Per Serving

Calories 164 Calories from Fat 54
  % Daily Value
Total Fat 6g
    Saturated Fat 3g 14%
    Monounsaturated Fat 1g
    Trans Fat 0g
Cholesterol 11mg 4%
Sodium 270mg 12%
Total Carbohydrates 22g 17%
    Dietary Fiber 5g 18%
    Sugars 7g
Protein 7g
Vitamin A 13% Vitamin C 23%
Calcium 12% Iron 11%
Vitamin K 19 mcg Potassium 531 mg
Magnesium 51 mg