Monday, November 12, 2012

Meatless Monday: Clean Eating's Green Bean Casserole (With a Gluten Free Option!)

Just in time for the holidays, it's a healthier green bean casserole!  This recipe was taken from the July issue of Clean Eating Magazine.  I saw it and thought it would make a great side dish for Thanksgiving.  The original recipe called for fresh green beans, but I tested it using frozen green beans since that's really the only option (other than canned and not-so-great "fresh") in the fall and winter months.  The flavor was outstanding, despite not using the traditional fried onions in a jar. Can you believe it?!


Clean Eating's Green Bean Casserole
Modified to be fall-friendly, picky-relative-friendly, and possibly gluten-free 
Serves 6

Ingredients

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.
 


Directions

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
NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.



5 comments :

  1. I love Clean Eating Magazine, don't you? They have the best recipes! I've never been a fan of that green bean casserole drowned in mushroom soup and topped with those crunchy onions, yet someone always brings it during the holidays. I may just volunteer to bring this version. It looks and sounds so much better!

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  2. Yum! This side dish looks incredible! I'm definitely pinning this, as I'm always looking for lighter versions of traditional foods (and a lot of people I talk to are as well). Too bad it doesn't fit easily into low-FODMAPS, but luckily there's lots of options out there!

    Hope you're having a great week, Gina!

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  3. Also, I'm bummed to hear your comment reply thing still isn't working :( Crossing my fingers you'll find a plugin that works!

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  4. As shocking as this may seem...I've never had green bean casserole. Crazy, no?

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