FOX 4 Healthy Habits: Light green bean casserole recipe

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Light Green Bean Casserole
(makes 8 servings)

Ingredients:

  • 1 1/2 pounds fresh green beans, trimmed
  • 2 tablespoons butter
  • 1/4 cup all-purpose flour
  • 1 1/2 cups skim milk
  • 1/2 cup nonfat buttermilk
  • 1 tablespoon dry Ranch dressing mix
  • 2 teaspoons chopped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 teaspoon butter
  • 1 (8-oz.) package sliced fresh mushrooms
  • Vegetable cooking spray
  • 1 cup French fried onions, crushed
  • 1/2 cup Panko crumbs
  • 2 plum tomatoes, seeded and chopped

Instructions:

  1. Preheat oven to 350°.
  2. Cook green beans in boiling salted water to cover in a large saucepan 4 to 6 minutes or to desired degree of doneness; drain.
  3. Plunge into ice water to stop the cooking process; drain and pat dry.
  4. Melt 2 Tbsp. butter in saucepan over medium heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute.
  5. Gradually whisk in 1 1/2 cups milk; cook, whisking constantly, 3 to 4 minutes or until sauce is thickened and bubbly.
  6. Remove from heat, and whisk in buttermilk and next 4 ingredients.
  7. Melt 1 tsp. butter in a medium skillet over medium-high heat; add mushrooms, and sauté 6 to 8 minutes or until lightly browned. Remove from heat; let stand 5 minutes.
  8. Gently toss mushrooms and green beans in buttermilk sauce.
  9. Place in a 13- x 9-inch or 3-qt. baking dish coated with cooking spray.
  10. Combine French fried onions and next 2 ingredients; sprinkle over green bean mixture.
  11. Bake at 350° for 25 to 30 minutes or until golden brown and bubbly.
  12. Serve immediately.

Nutritional information per serving: Calories: 168, Fat: 5 g ,Saturated fat: 1.9 g, Protein: 5.7g, Carbohydrate: 18.5g, Fiber: 3.9g, Sodium: 296mg

(Source: Southern Living)