Create the Life You Love
Best Healthy Green Bean Casserole
Prep Time
30 minutes
Cooking Time
1 hour
Yields
10 servings
Ingredients
- For the onions:
- 2 medium to large yellow onions, thinly sliced
- 1 tablespoon olive oil
- 1/2 cup whole wheat pastry flour or all-purpose gluten-free oat flour
- 1/2 cup panko breadcrumbs/gluten-free breadcrumbs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- For the green beans:
- 2 pounds fresh green beans, trimmed
- For the mushrooms:
- 2 tablespoons butter, divided(organic, pasture-raised)
- 1 pound (16 ounces) sliced baby bella mushrooms
- 1 teaspoon fresh thyme
- Salt and pepper
- For the sauce:
- 2 tablespoons butter(organic, pasture-raised)
- 1/3 cup whole wheat pastry flour or all-purpose GF flour
- 2 cups low sodium chicken broth (or vegetarian broth)
- 3 cloves garlic, minced
- 1/2 cup grated parmesan cheese(organic, pasture-raised)
- Freshly ground salt and pepper, to taste
Directions
Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper and spray with nonstick cooking spray. Set aside.
Place sliced onions in a large bowl, drizzle with 1 tablespoon of olive oil then add in flour, panko bread crumbs, garlic powder, and salt. Use your hands to toss to combine, then place onions onto a prepared baking sheet and bake for 15-25 minutes, using a tong to toss the onions every 8-10 minutes or so, until nice and crispy.
- Once done cooking, set onions aside. Reduce the heat in the oven to 350 degrees F.
- While the onions are cooking, bring a large pot of salted water to a boil. Add green beans in two batches, cooking for about 2-3 minutes per batch. I like to remove the green beans from the water with metal tongs and transfer them to a large bowl, then repeat with additional green beans. Set aside.
- Next, cook your mushrooms: Place a large skillet over medium-high heat and add in 2 tablespoons butter. Once butter melts, add in the mushrooms, fresh thyme, and salt and pepper. Cook mushrooms, stirring occasionally until mushrooms are nice and golden brown; about 4-6 minutes. Transfer to a bowl.
In the same skillet you cooked the mushrooms, add in 2 tablespoons of butter, and place over medium heat. Once butter melts, whisk in flour and cook for 15-30 seconds until paste forms, then VERY slowly add 2 cups of the broth, while you continue to whisk away any lumps. You’ll need to whisk pretty vigorously.
Once smooth, increase heat and bring mixture to a boil, then reduce heat and simmer for 5 minutes stirring every so often until sauce thickens up a bit, similar to a gravy. If it gets way too thick, add in 1/4-½ cup more broth.
Once thick, turn off the heat and stir in minced garlic and parmesan cheese. Season with salt and pepper to taste.
- Spray a 2-quart baking dish or 9x13 inch baking pan with nonstick cooking spray, or grease with olive oil or butter. Add in green beans, mushrooms, and 1/4 of the crispy onions; gently toss together.
- Pour the sauce all over, then cover with foil and bake for 25-30 minutes. Remove foil, add the remaining crispy onions on top and bake for 5-10 more minutes. Serves 8-10
Notes
To make gluten-free: use gluten-free breadcrumbs and gluten-free all-purpose flour.
To make ahead of time:
- Prepare the recipe as directed, including adding the remaining 3/4 of the crispy onions on top. Do not bake. Wrap with foil and place in fridge up to 2 days ahead.
- Once ready, bake as directed. Removing foil during the last 10-20 minutes of baking to crisp up the onions a bit.
- Serve immediately with all your favorite Thanksgiving dishes.
Nutrition Facts
The Best Homemade Healthy Green Bean Casserole
Amount Per Serving (1 serving)
Calories 159Calories from Fat 60
% Daily Value*
Fat 6.7g10%
Saturated Fat 3.4g21%
Carbohydrates 18.2g6%
Fiber 3.44g14%
Sugar 4.8g5%
Protein 7.2g14%
* Percent Daily Values are based on a 2000 calorie diet.
Credit
Ambitious Kitchen