Green bean casserole is way yummy - it's also pretty bad for you - 250 calories, 20 grams of fat. Of course, that's the full fat traditional dish created 55 years ago. Today we have a couple of ways to cut that - you can use light or fat-free ingredients or you can cut out some of the offending ingredients - but both still leave you with a lot of sodium.
In the end there are only two true answers - eat this and go easy on everything else or (and I may be about to blaspheme) embrace a new healthier dish that takes its inspiration from the classic. That is today's recipe. I LOVE green bean casserole, but this is yummy too. And you might be surprised by how refreshing a crisp vegetable is during your meal.
Buttered Green Beans and Mushrooms from Cooking Light Magazine
Yield: 8 servings (serving size: 1/2 cup)
3/4 pound green beans, trimmed
2 tablespoons butter
6 ounces cremini mushrooms, thinly sliced
4 ounces shiitake mushroom caps, thinly sliced
3/4 teaspoon kosher salt, divided
1/2 teaspoon coarsely ground black pepper, divided
1 teaspoon minced fresh garlic
1. Steam green beans, covered, 4 minutes or until crisp-tender. Plunge beans into ice water; drain. Pat dry with a towel; set aside.
2. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms, 1/2 teaspoon salt, and 1/4 teaspoon pepper; sauté 8 minutes or until mushroom liquid evaporates. Stir in garlic; sauté 1 minute, stirring constantly. Add remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and green beans; cook 3 minutes or until thoroughly heated, tossing to combine.
Nutritional InformationCalories:44Fat:3g (sat 1.8g, mono 0.7g, poly 0.2g) Protein:1.7g Carbohydrate:3.9g Fiber:1.9g Cholesterol:8mg Iron:0.4mg Sodium:198mg Calcium:23mg
Sandra Simile Cooking Light, OCTOBER 2010
Yours in Health,