Receta Classic Green Bean Casserole Turns Healthy
· November 19, 2015
The classic holiday green bean casserole with mushroom soup turns healthy and delicious.
You have to admit green beans, mushroom soup and fried onions taste pretty good together, but those poor green beans! They have been doused in canned soup and topped with crunchy fried onions that came from a can. The nutritional value from the beans has been lost in the sauce to say the least!
Here’s what I mean. . . check out the ingredient lists for the soup and onion rings:
Mushroom Soup – water, mushrooms, vegetable oil (corn, cottonseed, canola or soybean), modified food starch, wheat flour, salt, mono-sodium glutimate, soy protein concentrate, dehydrated cream, soy lecithin, yeast extract, flavoring, dehydrated garlic.
Fried Onions– onions, palm oil, enriched flour, niacin, reduced iron, thiamin, mono-nitrate, riboflavin, folic acid, soy flour, salt, dextrose.
I enjoy this holiday classic, and it is super convenient for serving a crowd during the holidays. So I decided to clean it up by making fresh mushroom soup with onions, blanched green beans and a pinch of bread crumbs.
Classic Green Bean Casserole Turns Healthy
Ingredients
- 2 lbs Green beans, trimmed and cut into one inch pieces
- 1 Tbsp Olive oil
- 2 Tbsp White wine
- 1 8 ounce package of Baby Bella Mushrooms
- ½ cup coarsely chopped onion
- 2 tbsp whole wheat flour or arrowroot for a gluten free
- 1 Cup milk - non dairy milks work too
- ½ tsp tamari sauce
- 1/4 cup panko bread crumbs or coarsely ground almonds
Instructions
Place water into a 2 quart pot and bring to a boil, add the green beans – when water begins to boil again, remove beans from heat and drain using cold water, and set aside
Heat Olive Oil in a pan and add the mushrooms and onions and cook until they begin to turn light brown
Add the white wine and stir well until most of the wine has evaporated, remove from heat and set aside
Place the milk in a sauce pan add the flour, place over low heat and using a whisk mix the flour well stirring often until mixture thickens
Add mushrooms and tamari sauce to the milk/flour mixture, and then the beans and stir gently
Pour into a lightly oiled casserole dish and top with panko bread crumbs
Bake for 35 to 40 minutes at 350
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http://simpleandsavory.com/classic-green-bean-casserole-turns-healthy/
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