Health & Food

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

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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 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

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