American · Dinner
Green Bean Casserole (Low-Chol)
A vegetarian baked casserole of tender green beans folded into a light mushroom cream sauce made with skim milk and minimal butter, topped with crisp golden fried onions. Warm, savoury and earthy, it serves as a side alongside roast dishes at holiday tables.
$2
20 minsPrep
35 minsCook
55 minsTotal
EasyLevel
Nutrition per serving
186Calories
7.1gProtein
6.9gFat
26.5gCarbs
9.2gSugar
5.2gFiber
150mgSodium
19mgChol
3.2gSat Fat
412mgPotassium
142mgCalcium
1.8mgIron
0.4mcgVitamin B12
12.4mgVitamin C
vegetarian
low-cholesterol
low-calorie
high-fiber
low-chol
main-event
Instructions
1
Prep
Trim and halve the green beans, thinly slice the mushrooms, mince the garlic, and measure out the fried onions so everything is ready to cook.
2
Boil
Blanch the green beans in salted boiling water over high heat for 4 minutes until bright green and just tender, then drain well.
3
Sauté
Melt the butter in a saucepan over medium heat, add the mushrooms and garlic, and cook 5 minutes until the liquid evaporates.
4
Simmer
Whisk the flour into the pan, then pour in the skim milk and stock over medium-low heat, stirring 3 minutes until the sauce thickens.
5
Plate
Fold the beans into the sauce, transfer to a baking dish, top with the fried onions, bake at 375°F for 20 minutes until golden, rest 2 minutes, then serve warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz311g green beans
- 5.2 oz150g mushrooms
- 1.8 oz50g fried onions
- 1 cup240ml skim milk
- 2 tbsp2 tbsp all-purpose flour
- 4 tsp4 tsp butter
- 2 clove2 clove garlic
- 2 tbsp2 tbsp vegetable stock
- salt and black pepper to taste
