Green bean casserole was a favorite side dish of mine when I was growing up. Since I committed to a healthy eating plan, processed fried onions and cream of mushroom soup are no longer a part of my diet. I created this recipe by using fresh ingredients while using as little fat as possible without sacrificing the taste. Ellie Krieger and Bobby Dean from the Food Network, Eating well.com, and my Cooks Illustrated magazine helped inspire me to create this recipe. This recipe makes about 10 servings at about 100 calories and 6 grams of fat per serving. I tried to avoid all processed ingredients. My husband said this was the best green bean casserole he has ever tried. I thought it tasted delicious as well. This can be lightened even more by using 1/2 tablespoon of oil with the onions in the mushroom mixture.
- 24 ounces of fresh green beans trimmed and cut into 1 inch pieces
- 1 tablespoon of olive oil
- 1 cup of chopped onions
- 8 ounce package of baby Bella mushrooms cut in half and sliced
- 8 ounce package of white mushrooms cut in half and sliced
- 3 tablespoons of sherry wine
- 1 tablespoon of soy sauce
- 1 splash of Worcester sauce (Note: sherry, soy sauce, and Worcester sauce can be combined while prepping)
Combine the 5 ingredients below and set aside
- 3 cloves of chopped fresh garlic
- 1 tablespoon of chopped fresh thyme
- 1/4 teaspoon of nutmeg
- 1/4 teaspoon of garlic powder
- 2 tablespoons of chopped fresh parsley
Whisk 3 ingredients below and set aside
- 1 1/2 cups of 1 % low-fat milk
- 1/2 cup of light sour cream
- 2 tablespoons of cornstarch
- 5 shallots (sliced thin broken into rings)
- 2 Tablespoons of flour in a large bowl
- 1 tablespoon of olive oil
- 2 cups of 40% Reduced Fat Cape Cod potato chips (about 40 potato chips)
- 1/4 cup of Pecorino Romano cheese
To Prepare the Green Beans (This can be done ahead of time.)
- Boil water in a pot.
- Add green beans to a pot of boiling water and cook them covered for 3 minutes.
- Drop cooked beans into a bath of ice water
- Drain beans and set aside
To Prepare the creamy mushroom sauce
- Heat olive oil in a large frying pan on medium to high heat. I found my electric frying pan to work very well.
- Saute onions until they start to get soft (about 5 minutes).
- Add mushrooms, sherry wine, soy sauce, and Worcester sauce and stir gently until it starts to boil.
- Add the garlic, thyme, nutmeg, garlic powder, and fresh parsley and stir for 30 seconds until the garlic becomes fragrant.
- Turn heat down to low.
- Whisk together the milk, sour cream, and cornstarch, add it to the pan, and stir constantly until the mixture starts to bubble and thicken
- Add the blanched green beans to the sauce and mix together. Turn off heat
Mushroom sauce before adding the green beans
To Make the Topping
- Toss sliced shallot rings in the flour
- Heat olive oil in nonstick frying pan.
- Pan fry shallots on medium to high heat while stirring frequently until the shallots are crispy.
- While shallots are cooking, crush potato chips (I used a mortar and pestle)
- Drain shallots in paper towels
- Toss shallots with potato chip crumbs and Pecorino Romano cheese.
How I crush potato chips
To assemble casserole
- Spray large casserole dish with nonstick cooking spray
- Pour mushroom/bean mixture into the baking dish and spread it out on the bottom
- Spread topping evenly over the green beans
Casserole before baking in the oven
- Bake at 375% for 30 minutes or until bubbling.
- Serve hot and enjoy!
If anyone tries this recipe or has any ideas to make it better, please feel free to share in the comments section!