Vegetarian: Casseroles: Green Bean and Wisconsin Cheese Casserole with Spicy Onion Rings

Grace your table with this lighter remake of the classic green bean casserole - yum!
Per serving: 95 calories, 2.6g fat and 118mg sodium.
Saves: 12 calories, 5.1g fat and 245mg sodium.

Author: Wisconsin Milk Marketing Board
Date: November 23, 2011

Serves: 16 person(s)
Yield: 16 x 1/2 cup servings

Preparation Time: 20 mins
Cooking Time: 1 hrs

Ingredients:

    The old holiday favorite, the green bean casserole, gets a Recipe Makeover. Instead of using rich, salty canned cream of mushroom soup, this recipe makes-from-scratch a delicious rendition incorporating flour, nonfat milk and low-fat cheese. This healthier green bean casserole is a winner!
  Recipe Makeover

    5 Tbsp light buttery spread
    1/2 lb sliced mushrooms
    1 pinch of salt
    1 pinch of black pepper, or to taste
    1/2 cup flour, divided
    2 1/4 cup nonfat milk, divided
    2 cup shredded low-fat Swiss cheese *
    2 lb fresh green beans, trimmed, left whole and steamed, or precooked for 5 minutes
    1 yellow onion, sliced into thin rings
    1/4 cup fine dried bread crumbs
    1/8 tsp cayenne pepper (or up to 1/4 tsp, to taste)

  Traditional Recipe

    1/2 stick salted butter
    2/3 cup sliced mushrooms
    2/3 cup chopped onions
    2 2/3 cup sliced green beans, fresh or frozen
    4 cup chicken broth
    14 1/4 oz canned cream of mushroom soup
    3 3/4 oz canned French-fried onion rings
    1 pinch of House Seasoning (recipe: 1c salt, 1/4c black pepper, 1/4c garlic powder)
    1 1/3 cup grated cheddar cheese

Directions:

    Preheat oven to 375F. Melt 2 tablespoons butter in a medium saucepan over medium-high heat. Add mushrooms, salt and pepper and cook, stirring occasionally, until liquid is absorbed and mushrooms are golden brown, 8 to 10 minutes; transfer to a small bowl and return saucepan to heat.

    Melt remaining 3 tablespoons buttery spread in pot over medium heat. Whisk in 1/4 cup flour and cook, whisking constantly, for 1 minute. Whisk in 2 cups milk until smooth then cook, stirring often, until silky and thickened, about 5 minutes. Remove from heat and add 1-1/2 cups cheese a handful at a time, gently stirring until melted; season with salt and pepper and set aside.

    In large bowl, toss together green beans, mushrooms and cheese sauce then transfer to a 9 x 13-inch casserole dish and sprinkle remaining 1/2 cup cheese over the top; set aside.

    In small bowl, mix 1/4 cup flour, bread crumbs, cayenne and salt.

    In large bowl, toss onions with remaining 1/4 cup milk then add bread crumb mixture. Toss gently to coat. Scatter onions over green beans (along with any bread crumbs that did not stick) and bake in preheated oven until golden brown and casserole is bubbly, about 40 minutes. Let casserole stand 10 minutes before serving.

Variations:

    *Wisconsin Gruyere, Fontina, or another Alpine style cheese may be substituted for Swiss.

    Serving suggestion is not included in the nutritional analysis.

Nutritional Information
(Per Serving)

MakeoverTraditional
Calories:95 cals107 cals
Kilojoules:397 kJ447 kJ
Fat2.6 g7.7 g
Carbohydrates11.6 g6.5 g
Protein7.2 g3.6 g
Cholesterol5.4 mg15.2 mg
Sodium118 mg363 mg
Saturated Fat1.0 g4.0 g
Fiber2.4 g1.0 g
Calcium200.0 mg72.0 mg
Total Sugars3.4 g1.0 g

Copyright © 1996-2014 CalorieKing Wellness Solutions, Inc.