Monday, September 30, 2013

Healthy Green Bean Casserole

2 tsp olive oil
1 medium onion, thinly sliced
1/4 cup finely chopped onion
1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
1 clove garlic, finely chopped
1 1/2 cups sliced cremini mushrooms
3 tbsp flour
1/2 tsp dried thyme
1 1/2 cups nonfat milk
1/3 cup fresh whole-grain bread crumbs
Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.
Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.
Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.
Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.
Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

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