Ok, here is another tested recipe that I WILL make again. As Thanksgiving fast approaches, I am finding yummy, low sodium, lower fat things to make for my family. Please enjoy this one.
Healthy Green Bean Casserole
3 lbs green beans, trimmed and cut in half. ( I used 3 cans no salt beans)
4 large shallots (I used green onions)
1 Tbs olive oil
1 ½ course fresh bread crumbs
1 tsp fresh chopped thyme
3 cups lowfat milk
3 Tbs butter
¼ cup all purpose flour
1/8 tsp nutmeg
1/8 tsp allspice
1/ 2 cup grated parmesan cheese
Salt and pepper to taste
Preheat oven to 350 degrees.
If using fresh beans, cook them. If using cans, no heating required. Put them in a large 3 quart baking dish.
In 12 inch skillet, heat oil on medium and cook onions 4 minutes. Add bread crumbs (which I seasoned with extra thyme and allspice) and cook 2 minutes until dry and golden. Transfer mix to large bowl, add thyme, salt, pepper, and sprinkle with allspice.
In microwave, heat milk on high for 4 minutes.
Meanwhile, in same skillet, melt butter on medium, and add flour. Slowly add milk, stirring constantly, and cook 2 minutes or until thickened (having consistency of heavy cream) Stir in nutmeg, salt and pepper.
Pour mixture over beans and stir until evenly coated.
Stir parmesan cheese into bread and spread bread over beans.
Bake 30 minutes or until sauce is bubbling.
(Note: I personally will add more seasoning to the milk mixture next time…maybe pepper, thyme, and more allspice.)
If you try this, drop me a line and let me know what you think. Thanks. Enjoy.
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