Healthy Green Bean Casserole with Crunchy Onions

Prep Time: 30 minutes
Cooking Time: 40 minutes

Ingredients

Casserole:

• 1 & 1/2 tbsp olive oil
• 2 cups chopped mushrooms (can us fresh or canned)
• 1/8 tsp sea salt
• 1 lb fresh green beans washed and snipped; or 2 - 15 oz cans of no-salt-added green beans
• 3 tbsp unsalted butter
• 1/4 cup whole wheat flour
• 1 & 1/2 cups milk
• 1/4 cup chicken or vegetable broth

Onion Topping:

• 2 large red onions, sliced
• 1 large egg
• 2 tbsp water
• 3/4 cup whole wheat flour (can also substitute almond flour and flax seed meal)
• 1/4 cup grated parmesan
• 1/8 tsp salt
• 1/8 tsp pepper

Instructions

To make the onions:

1. Preheat oven to 350 degrees and prep a 9 x 11 casserole dish and a baking sheet with olive oil.
2. Whisk egg and 2 tbsp water in a large bowl. In a separate bowl, mix the flour, parmesan, salt, and pepper.
3. Add the onions to the egg mixture, coat with egg, dip in the flour mixture and place on a baking sheet.

To make the casserole:

1. Heat saucepan on medium/high heat. Add olive oil. Add mushrooms and sauté for 4-6 min. Remove from heat and put mushrooms in a bowl.
2. In the same pan, prepare the roux. Melt the butter over medium/high heat. Add the wheat flour and mix until a paste forms. Slowly add the milk while whisking the milk, butter, and flour together. Whisk until thick then remove from heat. Add mushrooms and broth to the rue and mix well.
3. Pour the green beans into the casserole dish and pour the roux over the beans.
4. Place green bean casserole and baking sheet with the onions in the oven. Bake for 40 min (stir green bean mixture halfway through).
5. Remove casserole from the oven and add the onions to the top of the casserole.

Nutrition Facts

• Number of Servings Per Container: 8
• Serving Size: 3/4 cup
• Calories: 220 (with whole milk, almond flour for onion topping); 190 (with almond milk)
• Total Fat: 10g, 13% (with whole milk); 9g, 12% (with almond milk); 15g, 19% (with almond flour for onion topping)
  • Saturated Fat: 4.5g, 23% (with whole milk); 4g, 19% (with almond milk) 4g, 21% (with almond flour for onion topping)
  • Trans Fat: 0g
• Cholesterol: 40mg, 14% (with whole milk); 35mg, 12% (with almond milk and with almond flour for onion topping)
• Sodium: 620mg, 27%
• Total Carbohydrate: 25g, 9% (with whole milk); 23g, 8% (with almond milk); 17g, 6% (with almond flour for onion topping)
  • Dietary Fiber: 6g, 23%
  • Total Sugars: 7g (with whole milk); 5g (with almond milk and with almond flour for onion topping) 
    • Added Sugars: 0g
• Protein: 8g, 16% (with whole milk and with almond flour for onion topping); 7g, 14% (with almond milk)
• Vitamin D: 0.94mcg, 5% (with whole milk); 0.55mcg, 3% (with almond milk and with almond flour for onion topping)
• Calcium: 100mg, 8% (with whole milk); 90mg, 7% (with almond milk); 80mg, 7% (with almond flour for onion topping)
• Iron: 1mg, 8% (with whole milk) 2mg, 9% (with almond milk); 1mg, 7% (with almond flour for onion topping)
• Potassium: 300mg, 6% (with whole milk); 200mg, 5% (with almond milk); 200mg, 4% (with almond flour for onion topping