Light Green Bean Casserole
Prepared by: Susan Mills-Gray,
University of Missouri Extension
November 9, 2014
Yield: 8 servings
- 1½ pounds fresh green beans, trimmed
- 2 tablespoons butter
- ¼ cup all-purpose flour
- 1½ cups skim milk
- ½ cup nonfat buttermilk
- 1 tablespoon dry Ranch dressing mix
- 2 teaspoons chopped fresh thyme
- ¼ teaspoon salt
- ¼teaspoon pepper
- 1 teaspoon butter
- 1 (8-oz.) package sliced fresh mushrooms
- Vegetable cooking spray
- 1 cup French fried onions, crushed
- ½ cup Panko crumbs
- 2 plum tomatoes, seeded and chopped
- Preheat oven to 350°. Cook green beans in boiling salted water to cover in a large saucepan 4 to 6 minutes or to desired degree of doneness; drain. Plunge into ice water to stop the cooking process; drain and pat dry.
- Melt 2 Tbsp. butter in saucepan over medium heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute.
- Gradually whisk in 1½ cups milk; cook, whisking constantly, 3 to 4 minutes or until sauce is thickened and bubbly.
- Remove from heat, and whisk in buttermilk and next 4 ingredients.
- Melt 1 tsp. butter in a medium skillet over medium-high heat; add mushrooms, and sauté 6 to 8 minutes or until lightly browned. Remove from heat; let stand 5 minutes.
- Gently toss mushrooms and green beans in buttermilk sauce. Place in a 13- x 9-inch or 3-qt. baking dish coated with cooking spray.
- Combine French fried onions and next 2 ingredients; sprinkle over green bean mixture.
- Bake at 350° for 25 to 30 minutes or until golden brown and bubbly. Serve immediately.
Nutrition information per serving
Total Fat: 5g
Saturated Fat: 1.9g
Sodium: 296 mg
Source: Southern Living
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to hthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Sunday, November 09, 2014