Green Bean Casserole - Slimmed

Vegetarian
Health score
8%
Green Bean Casserole - Slimmed
65 min.
6
187kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • cup bread crumbs fresh
  • 1.5 cups chicken broth (see Cook's Note)
  • cups cremini mushrooms sliced
  • tablespoons flour all-purpose
  • pound green beans fresh stemmed halved
  • teaspoons thyme leaves fresh
  • 1.5 teaspoons kosher salt 
  • tablespoon olive oil extra-virgin
  • medium to 4 shallots 
  • tablespoons butter unsalted

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • baking pan
  • wooden spoon
  • colander

Directions

  1. Preheat the oven to 400 degrees F.
  2. Put the shallots (in their skins) on a small baking dish, roast until soft, about 30 minutes. When cool enough to handle, skin and coarsely chop the shallots. Set aside.
  3. Bring a medium-large saucepan of water to a boil over high heat.
  4. Add kosher salt, to taste.
  5. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes.
  6. Drain the beans in a colander and rinse with cold water.
  7. Transfer the beans to a large bowl.
  8. In the same saucepan, heat the oil over medium heat.
  9. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes.
  10. Add the mushrooms to the beans.
  11. Melt the butter in a small saucepan over medium heat.
  12. Add the flour and cook, stirring with a wooden spoon, until golden, about 2 minutes. Slowly whisk in the broth, increase the heat to high, and bring to a boil.
  13. Add the shallots, 1 teaspoon of the thyme, and remaining 1/2 teaspoon of salt. Reduce the heat to maintain a simmer and cook until thickened, stirring occasionally, about 5 minutes.
  14. Pour the sauce over the vegetables and stir to combine evenly.
  15. Spray a 2-quart baking dish with vegetable cooking spray.
  16. Transfer the vegetable mixture to the pan.
  17. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables.
  18. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.

Nutrition Facts

Calories187kcal
Protein12.63%
Fat34.47%
Carbs52.9%

Properties

Glycemic Index
38
Glycemic Load
4.12
Inflammation Score
-9
Nutrition Score
14.349130373934%

Flavonoids

Apigenin
0.03mg
Luteolin
0.55mg
Kaempferol
0.34mg
Myricetin
0.1mg
Quercetin
2.06mg

Nutrients percent of daily need

Calories:186.62kcal
9.33%
Fat:7.48g
11.51%
Saturated Fat:3g
18.76%
Carbohydrates:25.82g
8.61%
Net Carbohydrates:22.02g
8.01%
Sugar:5.66g
6.28%
Cholesterol:11.21mg
3.74%
Sodium:940.75mg
40.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.17g
12.34%
Vitamin K:35.7µg
34%
Selenium:19.18µg
27.4%
Vitamin B2:0.45mg
26.38%
Manganese:0.52mg
25.88%
Vitamin B1:0.33mg
22.12%
Vitamin B3:3.97mg
19.85%
Copper:0.37mg
18.57%
Folate:67.93µg
16.98%
Fiber:3.81g
15.22%
Vitamin C:11.82mg
14.33%
Vitamin A:687.98IU
13.76%
Potassium:474.85mg
13.57%
Iron:2.41mg
13.38%
Phosphorus:132.27mg
13.23%
Vitamin B6:0.23mg
11.49%
Vitamin B5:1.06mg
10.58%
Magnesium:36.88mg
9.22%
Calcium:83.09mg
8.31%
Zinc:1.11mg
7.42%
Vitamin E:0.81mg
5.37%
Vitamin B12:0.13µg
2.18%