East Boston YMCA HEALTHY GREEN BEAN CASSEROLE
â¢ 3 to 4 medium shallots, in their skins
â¢ Kosher salt, plus 1 1/2 teaspoons
â¢ 1 pound fresh green beans, stemmed, and halved crosswise
â¢ 1 tablespoon extra-virgin olive oil
â¢ 8 ounces cremini mushrooms, sliced (about 4 cups)
â¢ 2 tablespoons unsalted butter
â¢ 3 tablespoons all-purpose flour
â¢ 1 1/2 cups mushroom, vegetable, or chicken broth
â¢ 3 teaspoons fresh thyme leaves (or one teaspoon dry)
â¢ Freshly ground black pepper
â¢ Vegetable cooking spray
â¢ 1 cup fresh bread crumbs
Preheat the oven to 400 degrees F. 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.
Bring a medium-large saucepan of water to a boil over high heat. Add kosher salt, to taste. Add the green beans, and cook, uncovered, until crisp-tender and bright green, about 3 minutes. Drain the beans in a colander and rinse with cold water. Transfer the beans to a large bowl.
In the same saucepan, heat the oil over medium heat. Add the mushrooms, season with 1 teaspoon salt, cook, stirring occasionally, until browned, about 7 minutes. Add the mushrooms to the beans.
Melt the butter in a small saucepan over medium heat. 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. 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. Pour the sauce over the vegetables and stir to combine evenly.
Spray a 2-quart baking dish with vegetable cooking spray. Transfer the vegetable mixture to the pan. Add the remaining 2 teaspoons of thyme to bread crumbs and scatter over the vegetables. Bake uncovered until the sauce bubbles and the crumbs brown, about 20 minutes.
Per Serving: Calories: 187; Total Fat: 7.5 grams; Saturated Fat: 3 grams; Protein: 6 grams; Total carbohydrates: 26 grams; Sugar: 4 grams; Fiber: 4 grams; Cholesterol: 10 milligrams; Sodium: 669 milligrams
posted on Dec 13, 2013 10:00 AM