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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 164.1
  • Total Fat: 4.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 741.1 mg
  • Total Carbs: 21.8 g
  • Dietary Fiber: 4.4 g
  • Protein: 7.9 g

View full nutritional breakdown of Lighter Version of Alton Brown's Green Bean Casserole calories by ingredient
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Lighter Version of Alton Brown's Green Bean Casserole

Submitted by: CIRCEVERVAIN

Introduction

A few years back I made Alton Brown's Not Your Mama's Green Bean Casserole. For me, it was a revelation in Thanksgiving cookery. "You mean, you don't HAVE to use chunky globs of Cream-of-Whatever soup?" It turned out fantastic every time, but the nutrition of the dish leaves much to be desired. I submit for your approval a lighter, lower sodium version of Alton Brown's fantastic, delicious green bean casserole.

A note on salt: If you're prone to liking this kind of casserole extra salty, feel free to add more kosher salt in the sauce stage. Just be forewarned that it will make the sodium increase.

Original Calories: 171.6
Lighter Calories: 164.7
Original Total Fat: 8.9g
Lighter Total Fat: 4.9 g
Original Cholesterol: 25.3 mg
Lighter Cholesterol: 0.0 mg
Original Sodium: 1,782.2 mg
Lighter Sodium: 741.2 mg
Original Dietary Fiber: 4.2 g
Ligher Dietary Fiber: 4.4 g
Original Protein: 6.0g
Lighter Protein: 7.9 g
A few years back I made Alton Brown's Not Your Mama's Green Bean Casserole. For me, it was a revelation in Thanksgiving cookery. "You mean, you don't HAVE to use chunky globs of Cream-of-Whatever soup?" It turned out fantastic every time, but the nutrition of the dish leaves much to be desired. I submit for your approval a lighter, lower sodium version of Alton Brown's fantastic, delicious green bean casserole.

A note on salt: If you're prone to liking this kind of casserole extra salty, feel free to add more kosher salt in the sauce stage. Just be forewarned that it will make the sodium increase.

Original Calories: 171.6
Lighter Calories: 164.7
Original Total Fat: 8.9g
Lighter Total Fat: 4.9 g
Original Cholesterol: 25.3 mg
Lighter Cholesterol: 0.0 mg
Original Sodium: 1,782.2 mg
Lighter Sodium: 741.2 mg
Original Dietary Fiber: 4.2 g
Ligher Dietary Fiber: 4.4 g
Original Protein: 6.0g
Lighter Protein: 7.9 g

Number of Servings: 6

Ingredients

    For the topping:
    2 medium onions, thinly sliced
    1/4 cup whole wheat flour
    2 tablespoons panko bread crumbs
    1 teaspoon kosher salt
    Olive oil nonstick spray

    For beans:
    1 pound fresh green beans, rinsed and trimmed
    1 gallon water
    Ice

    For sauce:
    2 tablespoons olive oil
    12 ounces mushrooms, trimmed and cut into 1/2-inch pieces
    1 teaspoon kosher salt
    1/2 teaspoon freshly ground black pepper
    2 cloves garlic, minced
    1/4 teaspoon freshly ground nutmeg
    2 tablespoons whole wheat flour
    1 cup low fat, low sodium chicken broth (Shelton’s brand works well)
    1 can fat free evaporated milk (12 oz)

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Directions

Preheat the oven to 475 degrees F.
Topping:
Combine the onions, whole-wheat flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with olive oil nonstick spray and evenly spread the onions on the pan. Bake in the oven until golden brown, tossing every 10 minutes, for approximately 30 minutes. Once done, remove from the oven and set aside until ready to use.


Turn the oven down to 400 degrees F.


Green Beans:
While the onions are cooking, prepare the beans. Bring a gallon of water to a boil in an 8-quart saucepan. Blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.


Sauce:
Heat olive oil in a 12-inch cast iron skillet set over medium-high heat. Add the mushrooms, salt and pepper and cook, stirring occasionally, until the mushrooms begin to give up some of their liquid, approximately 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the whole wheat flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and simmer for 1 minute. Add the evaporated milk and cook until the mixture thickens, approximately 4 to 7 minutes.


Assemble and bake:
Remove from the heat and stir in 1/4 of the topping onions and all of the green beans. Top with the remaining onions. Place into the oven and bake until bubbly, approximately 15 minutes. Remove and serve immediately.



Number of Servings: 6

Recipe submitted by SparkPeople user CIRCEVERVAIN.






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