Green bean casserole is a favorite addition to the traditional Thanksgiving and winter holiday meals. This adaptation of the canned soup recipe optimizes fresh vegetables and minimizes fat. Roasting veggies retains flavor, crisp texture and shape. Vegetables that are packaged pre-washed and pre-cut make the preparation easy and quick. It’s all done at the same temperature in the oven. Just prepare the recipe ahead of time and reheat when the bird is out of the oven and “resting”, waiting to be carved.

Ingredients
4 cups (about 1 pound) fresh green beans, washed, trimmed and cut
1 cup fresh mushrooms, cleaned and sliced
1 cup fresh sweet yellow onion, sliced thin
1 teaspoon olive oil
½ can (reserve remaining soup) Campbell’s Fat Free Cream of Mushroom Soup
¼ cup low-fat (not non-fat) milk
½ teaspoon low-sodium soy sauce
Fresh ground pepper to taste
Non-stick cooking spray

Preparation

1. Preheat oven to 450 degrees.
2. Place reserved condensed soup in a freezer bag, label and freeze until needed for another meal.
3. Line a large baking sheet with foil and spray with non-stick cooking spray. Pour ½ teaspoon of oil into your hands and toss the green beans on the sheet until lightly coated. Use the other ½ teaspoon to repeat the process with the mushrooms and onions, keeping all veggies separate on the sheet. Season vegetables with ground pepper.
4. Bake for 12 to 15 minutes, until slightly browned but not too soft.
5. Layer beans, then mushrooms in a casserole dish sprayed with non-stick coating.
6. Warm the condensed soup, milk and soy sauce on the stove or in the microwave. Pour the warm soup mixture over beans and mushrooms.
7. Toss the onion slices with 1/3 cup panko bread crumbs. Scatter the panko-coated onions over the green bean mixture and bake for 15 minutes, until veggies and sauce are hot and onion topping is toasted.

Calories per cup: 104
Total cups: 5
Vegetable Servings: 6

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Source: The Healthy Table

This entry was posted on Tuesday, November 3rd, 2009 at 6:20 pm and is filed under Recipe Buzz, Thanksgiving. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.