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Crispy Onion-Green Bean-Mushroom Casserole

Aida Mollenkamp prepares a healthier version of this Thanksgiving classic for Biggest Loser.

Per Serving: 120 Calories, 35 Fat Calories, 3.5g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 590mg Sodium, 18g Total Carbohydrates, 4g Fiber, 7g Sugars, 7g Protein
Crispy Onion-Green Bean-Mushroom Casserole Photo
Yield: Serves 10

Ingredients

At the heart of every Thanksgiving meal are some of the healthiest and most wholesome foods. Sweet potatoes, cranberries, green beans, pumpkin, and even the turkey become fodder for a calorie-fest when we smother them in sugar, butter, and even marshmallows. Chef Aida Mollenkamp has taken our favorite traditional recipes and made them over for Biggest Loser, giving us all the seasonal flavors we love without the fat and calories we won't even miss.

Prep Time: 20 mins

Cook Time: 55 mins

Topping

  • 2 medium yellow onions, quartered and thinly sliced
  • 1/4 cup white whole wheat flour
  • 1 tsp kosher salt
  • Olive oil, for baking sheet

Filling

  • 2 lbs fresh green beans, rinsed, trimmed and cut into 1-inch pieces
  • 1 tsp kosher salt, divided (optional)
  • 2 tbsp olive oil
  • 1 medium yellow onion, quartered and thinly sliced
  • 1 lb fresh mushrooms, stemmed and sliced 1/4-inch thick
  • 1 tbsp fresh thyme leaves
  • 1 1/2 tsp dry sherry (optional)
  • 1/8 tsp freshly ground nutmeg
  • 2 cups fat-free low-sodium vegetable broth
  • 1/4 cup white whole wheat flour
  • 1 1/2 cups plain lowfat Greek yogurt
  • 2 tbsp Dijon mustard

Instructions

Topping

  1. Heat oven to 400 degrees F and arrange a rack in the middle. Combine the onions, flour, and kosher salt in a large mixing bowl and toss to combine. Brush a rimmed baking sheet with a thin layer of olive oil and evenly spread the onions on the pan.

  2. Bake, stirring a few times, until golden brown, approximately 30 minutes. Remove from the oven and set aside until ready to use. (Can be made up to 2 days ahead and stored in an airtight container at room temperature.)

Filling

  1. Heat oven to 350 degrees F and arrange a rack in the middle.

  2. While the topping is roasting, prepare the beans. Bring a pot of water to a boil over high heat. Add 1/4 tsp of kosher salt and the beans and cook until bright green, about 2 minutes. Drain and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.

  3. Heat the oil in a large pan over medium-high heat. When it shimmers, stir in the onion and cook until just softened. Stir in the mushrooms, thyme, remaining kosher salt, and some freshly ground black pepper and cook, stirring occasionally, until the mushrooms begin to give up some of their liquid, about 5 minutes.

  4. Stir in the sherry, if using, and cook until alcohol smell is gone. Add nutmeg, sprinkle the flour over the mixture, stir to combine, and cook for 1 minute. Stir in the broth and simmer until just starting to thicken. Remove from heat, stir in the green beans, yogurt and mustard.

  5. Turn mixture into a 2-to 3-quart baking dish, and sprinkle the top with the roasted onions. Bake until bubbly, approximately 15 minutes. Remove and serve warm.

Source: Chef Aida Mollenkamp for The Biggest Loser. Nutrition analysis by Cheryl Forberg, RD for The Biggest Loser. Photography by Christopher Kalima.



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All Thumbs for Thanksgiving

I can't serve dairy at the meal. Is there an acceptable nondairy substitute for the Greek yogurt?

posted Nov 15th, 2012 4:16 pm



   
 

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