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      • Bariatric Recipes
      • Nutrition

      Lighter Green Bean Casserole

      Bariatric Recipes
      November 21st, 2022

      Lighter Green Bean Casserole

      Green bean casserole is traditionally heavy and very rich. This year, try switching things up by adding a lighter option to your Thanksgiving table! Fresh green beans and a lighter mushroom gravy make this recipe much easier to fit into any weight loss plan, and the crispy shallots are a perfect substitute for traditional french-fried onions.

      Serves 10-12

      Prep time: 25 minutes
      Cook Time: 15-20 minutes

      Ingredients:

      • 1 ½ pounds fresh green beans

      • 2 tbsp olive oil

      • ½ yellow onion, diced

      • 2 cloves garlic, minced

      • 8 oz cremini mushrooms, sliced

      • 1 cup low-sodium chicken broth

      • 2 tbsp all-purpose flour

      • 2 tbsp low-fat sour cream

      • 1 tsp dried thyme

      • ½ tsp dried sage

      • ½ tsp salt

      • Ground black pepper to taste

      **Optional** Crispy onion topping
        • 2 shallots, sliced very thin (using a mandolin is easiest)

        • ¼ cup oil

        Directions

        1. Prep the green beans by cutting off the ends and rinse under cold water. Preheat oven to 350 degrees F. Bring a large pot of water to a boil. Prep a large bowl of water with ice.
        2. Blanch green beans in boiling water for 3-4 minutes. Using a slotted spoon, transfer into ice water to stop the cooking process. Once cool, remove from water and allow to dry. Place in a baking dish.
        3. To make the mushroom gravy: heat a large skillet over medium heat with 2 tbsp olive oil. Sauté mushrooms and onion until softened. And flour and cook for 1-2 minutes. Slowly add chicken broth while stirring. Bring to a boil and allow to thicken. If it gets too thick, add extra broth a little at a time.
        4. Add seasonings and allow to simmer for 3-4 minutes.
        5. Remove from heat and allow to cool for 5 minutes. Stir in sour cream.
        6. Top green beans with gravy (you might not need all of the gravy). Place in preheated oven and cook for 15-20 minutes or until bubbly.
        7. **Optional: In a small frying pan, heat oil over medium high heat. Once oil is shimmering, add thinly sliced shallots. Cook over medium high heat for 5 minutes, stirring occasionally. Reduce heat to medium low and cook for an additional 3-4 minutes or until the shallots are golden brown and crisp. Keep an eye on these because they can burn quickly!
        8. Remove shallots from oil and drain well on a paper towel. Top casserole with shallots and serve!

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