Green Bean Casserole with Crunchy Walnut Topping

green-bean-casserole-walnut
California Walnut Board
http://relish.com/wp-content/uploads/2011/04/greenbean_caserole-150x150.jpg
  • Yield: 8 servings
  • Prep: 15
  • Cook: 45 mins

Here’s a winning recipe for an old time favorite that’s easily prepared without compromising flavor. Lower in calories, total fat and saturated fat, this version has beneficial Omega-3 fatty acids as a result of the added walnuts. In addition, we have reduced the sodium by over 50%.

Ingredients

Casserole:
2tablespoons vegetable oil spread
4ounces mushrooms, minced
1cup chopped onion
3tablespoons flour
1 1/2cups chicken stock
1/2cup fat-free half and half
3/4teaspoon salt
1/2teaspoon freshly ground pepper to taste
1 1/2pounds fresh green beans, trimmed
Topping:
2/3cup crushed whole grain seasoned croutons
2/3cup chopped walnuts
2tablespoons vegetable or soy spread, melted
1/2cup minced onion

Instructions

  1. Melt spread in a medium saucepan over medium heat. Add mushrooms and onion; cook, stirring frequently, for 10 minutes. Stir in flour; cook and stir for 5 minutes more. Slowly add stock and bring mixture to a boil; reduce heat and simmer  10 minutes. Stir in half-and-half and season with salt and pepper; set aside.
  2. Preheat oven to 350F. 
  3. Cook beans in boiling water for 5 minutes. Drain well then add to mushroom sauce; toss to coat with mixture.
  4. Transfer to an 11 X 7-inch baking dish. Stir together all topping ingredients until well blended and sprinkle around the edge of the beans. Bake for 20 minutes or until golden brown on top.

Recipe Courtesy of Patty Mastracco, I Do Food.

 

Nutritional Info *per serving

  • Calories 210
  • Glycemic Load 0
  • Fat 14g
  • Saturated Fat 1g
  • Polyunsaturated Fat 8g
  • Monounsaturated Fat 3.5g
  • Cholesterol 0mg
  • Sodium 330mg
  • Potassium 410mg
  • Carbohydrate 17g
  • Fiber 4g
  • Sugars 6g
  • Protein 7g
  • Trans Fat 0g
  • Vitamin A 10%
  • Vitamin C 20%
  • Calcium 6%
  • Iron 10%