Making Your Holiday Dishes in a Healthy Way:
Green Bean Casserole Recipe
Everyone has a favorite holiday dish; however, they also tend not to make it because according to the current (and wrong) dietary standards, the dish is unhealthy. Some dishes may actually be unhealthy; a green bean casserole made with canned soup and store-bought French-fried onions is high in sodium and preservatives. This year, make your favorite green bean casserole from scratch and watch it disappear! You’ll have the satisfaction of serving a favorite, and knowing it’s healthy to boot.
For the onions:
2 medium yellow onions, thinly sliced into rings
¼ cup of King Arthur all-purpose flour (use any organic wheat flour available if King Arthur is not sold in
2 Tablespoons of plain panko bread crumbs
1 Teaspoon fine Sea Salt (or Kosher, if you prefer)
Heat the oven to 475° F
Spray a sheet pan with the non-stick spray and set aside. Place the flour, panko, and salt in a bowl. Add the onions and toss. When well-coated, spread on the prepared pan in a single layer and place in the oven. Bake until golden brown, tossing every ten minutes, for approximately 30 minutes. When done, remove from oven and set aside.
For the Beans:
1 1lb of fresh green snap beans, ends removed, and washed
2 slices bacon
1 gallon water
1 Tablespoon fine Sea Salt
While the onions are baking, make the beans. Place the water and salt in a six-quart saucepan. Place the pan on the stove and bring to a boil. Add the beans and the bacon and cook to your desired state of doneness, but blanch for at least five minutes. When done, remove the pan from the stove and drain. Plunge the beans into a bowl of ice water to stop the cooking. Remove the bacon, and set the beans aside.
For the Sauce:
12 ounces fresh mushrooms, cleaned and cut into ½ pieces
2 Tablespoons unsalted butter
2 cloves of garlic, finely minced
1 Teaspoon of fine Sea Salt
½ Teaspoon freshly ground black pepper
2 Tablespoons King Arthur all-purpose flour
1 cup chicken broth
1 cup cream or half-and-half
Lower the oven to 400° F
Melt the butter in an oven-proof skillet, preferably cast iron and large enough to contain the green beans, over medium-high heat on top of the stove. Add the mushroom pieces, salt, and pepper, and sauté until the mushrooms render their juices, around 4 to 5 minutes. Add the garlic and continue cooking for another 1 to 2 minutes. Sprinkle the flour over the mushrooms and stir to combine. Cook for one minute. Stir in the cup of chicken broth and simmer for one minute. Slowly add the cream or half-and-half and cook until the mixture thickens, around 6 to 8 minutes. Add ¼ of the onions and all of the green beans to the skillet and combine. Top with the remaining ovens, scattered to cover the entire dish. Place in the oven and bake for 15 minutes or until bubbly. Remove and serve, preferably immediately.
This recipe is a modified version of Alton Brown’s Not Your Mama’s Green Bean Casserole. Look for the original on the Food Network website. This casserole is lower in sodium than one made with canned soup, canned green beans, and commercially-prepared French-fried onions, and there are no preservatives. Enjoy!
This post was published on January 6, 2016 8:41 pm