My family loves the traditional canned soup and canned fried onions green bean casserole. I am going to make it healthier and try this one this year. It is all homemade and tastes delicious. Since it is lower in calories, you can even eat more turkey!
2 pounds (8 cups) fresh green beans, ends sniped
- 3 tablespoons butter or margarine
- 3 tablespoons flour
- 1 cup fat-free half & half or milk of your choice
- 1/2 cup fat-free chicken broth
- 1/4 teaspoon white pepper
- 1/8 teaspoon nutmeg
- salt to taste
- 2 egg whites, lightly beaten
- 1/2 cup flour
- 1/2 cup Panko bread crumbs
- 1/2 teaspoon seasoned salt
- 2 medium onions, thinly sliced
In a large saucepan, cook beans in salted boiling water for 10 minutes or just until tender-crisp. Drain and chill under cold water. Drain and set aside.
White Sauce: In a medium saucepan, melt butter. Add flour and stir over medium heat until flour and butter are smooth. Add half & half or milk and chicken broth. Mix with a whisk over medium heat. Bring to a rolling boil while stirring constantly. Add white pepper, nutmeg, and salt. Stir to mix. Remove from heat and set aside.
Onion Topping: Preheat oven to 425 degrees. Line a large rimmed baking pan with aluminum foil. Place egg whites in a shallow bowl. In another shallow bowl, combine flour, bread crumbs, and salt. Place onion slices in the egg whites and then dredge them in batches in the bread crumb mixture. Arrange in single layer on baking pan. Bake for 10 - 15 minutes or until lightly brown. Watch carefully to prevent burning.
To assemble: Combine cooked beans with the white sauce. (If sauce is too thick, add additional milk or broth to thin to desired consistency.) Spoon into oven-proof casserole dish. Top with baked onions. Cover and refrigerate until ready to serve.
When ready to serve, place in 350 degree oven for 20 - 30 minutes or until beans are hot.
Nutritional information per serving:
Fat, gm.: 3
Protein, gm.: 5
Carbs, gm.: 18
Cholesterol, mg.: 10
Fiber, gm.: 3.2