Green Bean Casserole is one of my favorite dishes at Thanksgiving, that and the stuffing. However, I do not like it when it is overly soupy, especially when that soup comes straight out of a can and has a million unhealthy ingredients, additive, and preservatives I can’t pronounce. It is so easy to make a quick, healthy cream of mushroom soup with fresh mushrooms and whole milk, theres really no reason not to. And the fried onions, depending on brand, actually have a few simple ingredients (onions, flour, milk, oil) in them. Who says comfort food has to be bad for you? Making your own is actually really simple too if you’re feeling up to it.
Green Bean Casserole
makes 8 smallish thanksgiving sized portions
1 lb green beans
8 oz mushrooms
1 Tbs butter
2 tsp minced garlic
1 1/2 Tbs flour
3/4 cup chicken or vegetable broth
3/4 cup whole milk
1/2 tsp salt
1/8 tsp pepper
Fried onions, optional (recipe to follow)
Cut off ends of green beans and chop into bite sized pieces. Boil or steam until desired level of tenderness, roughly 5-10 minutes. Take out of water when done.
Wash and chop the mushrooms into small pieces. Melt butter in skillet. Add mushroom pieces, salt, pepper, and garlic. Cook for 5 minutes until mushrooms are soft. Add flour and stir well. Add chicken broth a little at a time until combined. Add milk. Simmer for 15 minutes until sauce is thickened.
Stir green bean pieces in sauce. Top with fried onions if using that are slightly crumbled. Cook for 20 minutes at 350F. Make sure onions don’t burn.
To make own baked fried onions:
1/2 sweet onion. sliced very thin
1/4 cup milk
3 Tbs flour of choice (whole wheat, all purpose, oat, gluten free)
salt, pepper, garlic powder
1 Tbs oil
Place sliced onion in milk and let soak in the refrigerator. Sprinkle salt, pepper, and garlic powder into flour. Heat oil in skillet as hot as you can without it spitting everywhere (medium-medium/hot)
Dredge onions in flour mixture then into hot oil. Flip after 1-2 minutes. Cook until golden brown or oil is all absorbed. Transfer to baking sheet and cook at 350 F until onions are as tender as you desire. You could also add more oil and fry until tender but that would obviously result in a completely fried onion.
Nutritional Information (including onions)
Calories: 92 60 without onions
Fat: 4.4 g 2.5 g without onions
Sodium: 247 mg (10%)
Carbohydrates: 10 g 7.5 g without onions
Dietary Fiber: 2.5 g
Sugar: 3 g
Protein: 4 g