Clean Eating's Green Bean Casserole
Modified to be fall-friendly, picky-relative-friendly, and possibly gluten-free
Olive oil cooking spray
1 lb. frozen green beans (thawed)
2 Tbsp. plus 2 tsp. extra-virgin olive oil, divided
1 red onion **
3/4 tsp. sea salt, divided
Fresh ground pepper, to taste
8 to 10 ounces button mushrooms, sliced **
1/4 tsp. lemon-pepper salt-free seasoning
3 cloves garlic, chopped **
3 Tbsp. white whole wheat flour (or gluten free brown rice flour) **
1 3/4 cups 2% milk **
1 1/2 tsp. ground coriander
1/4 tsp. dried rosemary
1/4 tsp. dried thyme
1/2 cup sliced sun-dried tomatoes (not packed in oil) **
1/2 cup whole wheat panko crumbs (or gluten free bread crumbs) **
NOTE: If following a low-FODMAPs diet, this dish is difficult to modify to fit your needs. You can always omit the garlic and use a garlic olive oil instead, but it's difficult to omit the sun-dried tomatoes, onions, and milk (although you could use a lactose-free milk). You also need to use gluten free bread crumbs, and brown rice flour instead of whole wheat. Also, remember that mushrooms contain FODMAPs! I just had a small portion of this when I ate it. I enjoyed and savored each unique and tasty bite.
1. Preheat oven to 425 degrees. Mist a 2-quart baking dish with cooking spray (or use a larger dish and double the recipe).
2. In a large skillet, heat 2 tsp. oil on medium-low heat. Add onion, season with 1/4 tsp. salt and some pepper, and cook for 15-20 minutes, stirring occasionally, until soft and golden brown. Transfer onion to a bowl. Coat skillet with cooking spray and bring to medium heat. Add mushrooms, lemon-pepper seasoning, and 1/4 tsp. salt. Cook, stirring often, until golden brown, about 8 minutes; set aside.
3. Add remaining 2 Tbsp. oil to a medium saucepan. Add garlic and cook for 1-minute. Add flour and cook for 1-minute, stirring constantly. Increase heat to high and slowly whisk in milk. Bring to a simmer, whisking frequently. Reduce heat to medium-low and simmer until slightly thick, 4 to 6 minutes. Reduce heat to low and stir in 1/4 tsp. salt, coriander, rosemary, thyme, tomatoes, beans and mushrooms. Mix well, adjusting seasoning if desired. Transfer mixture to prepared baking dish and cover evenly with a layer of onion, followed by a layer of panko.
4. Bake until liquid is bubbling, 15-20 minutes. Let rest for 10 minutes, then serve.
I actually put all the ingredients into a skillet before transferring to the casserole dish. The skillet was larger than my saucepan, so it worked better.
|This was outstanding. Now I just have to test it on some relatives, other than Nick.....|
|Estimated Nutrition facts for 1/6th of casserole|
Have you ever seen such a low calorie-count on a green bean casserole?! And check out the fiber, vitamin A, and calcium! Good sources of all three.
Thanks for reading!
The Candid Rd
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