Healthy Green Bean Casserole

Ingredients

• 1¼ pounds green beans, trimmed and cut into 1- to 2-inch pieces (about 4 cups)
• 1½ tablespoons olive oil, divided
• 1 medium onion, thinly sliced
• 1½ tablespoons all-purpose flour
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1¼ cups low-fat (1%) milk
• ¾ cup plain, whole wheat breadcrumbs

Directions

1. Position rack in the middle of the oven; preheat to 425°F.
2. Toss green beans in a large bowl with ½ tablespoon of oil until well coated. Spread in an even layer on a baking sheet. Roast, stirring and rotating the pain about halfway through, until beans are tender and beginning to brown, about 20 to 25 minutes.
3. Meanwhile, heat a large saucepan over medium heat. Once hot, add ½ tablespoon of oil. Once oil is shimmering, add onion. Cook, stirring frequently, until very soft and golden brown, about 5 to 8 minutes.
4. Add flour, salt, and pepper; cook, stirring continuously, for 1 minute more.
5. Add milk and continue to stir, scraping up any browned bits. Cook until the sauce bubbles and thickens enough to coat the back of a spoon, about 4 minutes.
6. Remove sauce from heat. See Variations & Tips if you’re making this dish ahead of time.
7. Preheat the broiler. Transfer half the roasted green beans to a 2-quart, broiler-safe baking dish.
8. Spread half of the sauce over the green beans. Add the remaining green beans and top with remaining sauce.
9. Combine breadcrumbs and remaining ½ tablespoon of oil in a small bowl. Spread the breadcrumb mixture over the dish.
10. Place under the broiler and broil, watching closely, until the sauce is bubbling and the top is beginning to brown, about 1 to 5 minutes, depending on your broiler. Let stand 10 minutes before serving.

Variations & Tips

• To make ahead: roast green beans (Step 2) up to 30 minutes ahead. Prepare the sauce (steps 3 through 6), cover and refrigerate for up to 1 day; gently reheat until steaming before combining with the green beans when you’re ready to finish preparing the dish.
• To make your own fresh breadcrumbs, trim crusts from whole wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about ½ cup of fresh breadcrumbs.
• To add extra flavor to the cream sauce, at the end of step 3, stir in 1 tablespoon chopped fresh herbs, such as thyme, sage, or parsley. Or make it cheesy by stirring in ½ cup shredded or crumbled cheese, such as Swiss, cheddar, or blue cheese.
• Double the recipe for a larger crowd!

Nutrition Facts

YIELD: 4 servings (about 1 cup per serving)

Calories: 205 per serving, Carbohydrates: 31g, Fiber: 5.6g, Sugar: 8.4g (1.1g added sugar), Protein: 8.3g, Fat: 6.7g, Saturated fat: 1.3g, Cholesterol: 4mg, Sodium: 204mg

SOURCE: adapted from EatingWell Magazine