Summery Green Bean Casserole GLUTEN FREE Serves: 6 Hands-on time: 50 minutes Total time: 1 hour, 20 minutes INGREDIENTS: Olive oil cooking spray 1 lb green beans, rinsed, trimmed and cut into 2-inch pieces 2 tbsp plus 2 tsp extra-virgin olive oil, divided 1 red onion, halved lengthwise and thinly sliced Scant 1/4 tsp sea salt, divided Fresh ground black pepper, to taste 8 oz sliced button mushrooms 1 1/2 tsp lemon-pepper salt-free seasoning 3 cloves garlic, chopped 3 tbsp white whole-wheat flour 1 3/4 cups low-fat milk (not skim) 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) 1/4 cup whole-wheat panko INSTRUCTIONS: Preheat oven to 425°F. Mist a 2-qt baking dish with cooking spray. Bring a large saucepan of water to a boil. Add beans and cover until water returns to a boil. Cook, uncovered, until tender-crisp, 5 to 6 minutes. Meanwhile, place a colander in the sink and fill a large bowl with ice water. Drain beans in colander and immediately add to ice water. Let sit for 10 minutes, then drain. (NOTE: Beans may be cooked up to 1 day ahead; cover and refrigerate.) In a large skillet, heat 2 tsp oil on medium-low. Add onion, season with scant 1/16 tsp salt and pepper, and cook for 15 to 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 scant 1/16 tsp salt. Cook, stirring often, until golden brown, about 8 minutes; set aside. Add remaining 2 tbsp oil to saucepan used to cook beans and heat on medium-low. 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 1/8 tsp salt, coriander, rosemary, thyme, tomatoes, beans and mushrooms. Mix well, adjusting seasoning as desired. Transfer mixture to prepared baking dish and cover evenly with a layer of onion, followed by a layer of panko. Bake until liquid is bubbling, 15 to 20 minutes. Let rest for 10 minutes and serve. TIP: Steps One through Three may be done up to 1 day ahead. Simply cover and refrigerate until you’re ready to cook. Increase baking time by 10 to 15 minutes. Nutrients per 3/4-cup serving: Calories: 166, Total Fat: 8 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 0.5 g, Carbs: 23 g, Fiber: 5 g, Sugars: 8 g, Protein: 7.5 g, Sodium: 266 mg, Cholesterol: 4 mg
Posted on: Thu, 06 Jun 2013 19:25:17 +0000
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