Slimmed-Down Green Bean Casserole (Under 200 Calories!)
This Thanksgiving dinner essential gets a much-needed makeover from fresh veggies and a lightened (but super-rich!) homemade sauce.
Home-Style Green Bean Casserole
Ingredients
1 1/2 lb. fresh green beans, trimmed
2 Tbsp. butter 1/4 cup all-purpose flour
1 1/2 cups 2% reduced-fat milk
1/2 cup nonfat buttermilk
1 Tbsp. Ranch dressing mix
2 tsp. chopped fresh thyme
1/4 tsp. salt
1/4 tsp. pepper
1 tsp. butter
1 (8-oz.) package sliced fresh mushrooms
Vegetable cooking spray
1 cup French fried onions, crushed
1/2 cup panko (Japanese breadcrumbs)
2 plum tomatoes, seeded and chopped
Preparation
Preheat oven to 350°. Cook green beans in boiling salted water to cover in a Dutch oven 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 Dutch oven over medium heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute. Gradually whisk in 1 1/2 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.
Related: 60 Spectacular Thanksgiving Sides
Four Reasons to Indulge!
1) Only 168 calories from a whole Thanksgiving-size serving of this dish.
2) Fresh green beans offer better texture, less sodium, and more available nutrients than the usual canned beans.
3) White sauce, made with sautéed mushrooms, reduced-fat dairy, and a touch of butter, replaces canned cream of mushroom soup.
4) A traditional topping of fried onions mixed with breadcrumbs adds guilt-free crunch.
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