11/18/10

Grown Up Green Bean Casserole


Clean the mushrooms
 
Trim the beans
Last week I practiced making my Thanksgiving loaf of bread (what a delicious practice). This week I practiced making my Grown Up Green Bean Casserole. Now, there is nothing wrong with the condensed soup and fried onion version - I grew up on that; but, this year I wanted to try something a little different and a little lighter (much less sodium and fat and with 3 g fiber!). My little taste testers loved it. Check out the recipe and photos below:

Grown Up Green Bean Casserole
Active Time: 20 min
Total Time: 20-25 min

Saute mushrooms until golden brown

2 lbs fresh green beans, trimmed
1 tablespoon + 1 1/2 tsp extra virgin olive oil
1-2 cloves of garlic (based on your preference for garlic)
1/2 white or yellow onion, sliced or diced
3/4 cup low sodium chicken broth (32 oz box on sale for $1.79 this week)
2 teaspoons cornstarch
8 oz button or cremini mushrooms, trimmed and quartered or sliced (based on preference)
1/3 cup Fat Free Greek Yogurt
Salt and Pepper to taste

Add onions, garlic and
cornstarch mixture.
Stir until thickened.
 
1. Bring a large pot of water to boil. Add green beans and blanch for about 6 minutes.
2. Meanwhile, heat 1 1/2 tsps oil in nonstick skillet over medium heat. Cook garlic and onion until tender and starting to brown, about 3-4 minutes. Transfer garlic and onion to a small bowl and wipe skillet clean with a paper towel.

3.Whisk together stock and cornstarch. Heat remaining oil in skillet over high heat. Cook mushrooms, stirring occasionally, until golden brown, about 6 minutes. Reduce heat to low and add garlic and onion. Whisk in stock mixture. Cook until thickened, about 3 minutes. Remove from heat. Stir in yogurt, salt and pepper.
4. Toss in beans and serve warm.

Add the Greek Yogurt,
salt and pepper. Stir.



Makes 8 servings
 
Nutrition per serving: 95 calories, 3 grams fat (1g saturated, 2 g unsaturated), 1 mg cholesterol, 86 mg sodium, 14 grams carbohydrates, 3 grams fiber, 5 grams protein
     



Add grean beans and stir
until lightly coated.

Plated for dinner!




No comments :

Post a Comment