The perennial green bean casserole was created in 1955 by Campbell Soup. Typical of recipes for it’s time, the vegetables – often canned – are covered in soup. Tasty comfort food it is, evoking fond memories of Thanksgiving menus, but times and tastes can change. (If you don’t mind rocking the menu for Uncle Harry!)
Here’s my lightened version with fresh green beans, a touch of cheese, and the new Seneca Crisp Onions. A unique vacuum processing method using canola and sunflower oils makes crispy onions that are transfat-free and 30% less fat than comparable snacks.
Seneca Foods, known for premium brand canned fruits and vegetables since 1949, also makes snacks with Washington state apples and sweet potatoes. My Spicy Party Mix of sweet potato chips and crisp onions is an irresistable munchy on T-day. Happy Thanksgiving!
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New Green Bean Casserole
Prep time: 15 minutes Bake time: 30 minutes
Makes: 6 servings about 3/4 cup each.
Recipe can be doubled for 9×13-inch pan.
1 pound fresh or frozen green beans
1-3/4 cup fat-free or low-fat milk
3 tablespoons all-purpose flour
8 ounces mushrooms, thinly sliced
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup Seneca Crisp Onions, divided use
1 ounce (about 1/4 cup) crumbled Gorgonzola or shredded Parmesan cheese
Preheat oven to 350°F. |
Trim and cut fresh green beans in half lengthwise or crosswise.
Place fresh or frozen beans in a 4-quart saucepan or 12-inch wide skillet. Add 1/2 cup water; cover and simmer 5-7 minutes until just tender. Drain well. Transfer beans to an 8 or 9-inch (2 quart size) baking dish.
In the same pan, whisk milk and flour. Add mushrooms, salt and pepper. Bring to a simmer over medium heat and cook 4-5 minutes until sauce thickens, stirring frequently.
Stir in 1/4 cup crisp onions and choice of cheese. Pour over beans and mix lightly to combine.
Bake uncovered 25-30 minutes until bubbly. Sprinkle remaining 1/4 cup onions on top just before serving. Pass additional crisp onions if desired.
Per serving: 140 calories, 6g protein, 18g carb, 5g fat, (1 g sat. fat), 5mg chol, 340mg sodium,2 g fiber.
An original recipe by Rosemary Mark for Seneca Foods. Photo Kelly Powers. Styling Susan DeVaty