Healthy Green Bean Casserole

6 steps

Cook:45min

Updated at: Wed, 16 Aug 2023 21:11:55 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories123.5 kcal (6%)

Total Fat3.2 g (5%)

Carbs19.8 g (8%)

Sugars7.1 g (8%)

Protein5.4 g (11%)

Sodium104 mg (5%)

Fiber3.3 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 Tbsolive oil

1onion

medium, thickly sliced

1 lbfresh green beans

trimmed and sliced into 1.5 inch pieces

0.5onion

finely chopped

4cloves garlic

minced

2 Tbswhole wheat flour

1 Tbsfresh thyme

chopped

1 ½ cupsnonfat milk

or almond milk

½ cupwhole-grain bread crumbs

fresh

Instructions

Step 1

Preheat oven to 350

OvenPreheat

Step 2

Heat oil on low heat in large skillet. Gently cook onion slices for 10-15 minutes until golden. Remove onions from skillet and transfer to a plate.

Step 3

Prepare a bowl of ice water. Blanch green beans: Add beans to pot of boiling water and cook for 1 minute. Remove with slotted spoon and put in ice water. Draine & set aside.

Step 4

Reheat skillet and cook chopped onions and minced garlic on medium-high heat for 2-3 minutes. Sprinkle with flour and thyme. Gradually stir in milk. Increase heat to medium and stir constantly until sauce thickens. Season with salt & pepper.

Step 5

Spread green beans in a 1.5 quart casserole dish. Pour sauce over green beans. Top with breadcrumbs and sliced onions.

Step 6

Bake in oven for 15-20 minutes, until golden.