Recipe Tuesday: Green Beans with a Creamy Mushroom Sauce
October 28, 2022
During this holiday season, it can be difficult to stick to healthy food choices. To help curb your cravings, every Tuesday throughout November, UP Health System – Portage will be sharing healthy, easy (and delicious!) recipes for community members to try. As Thanksgiving approaches, Green Bean Casserole is a holiday staple. Registered Dietitian Nutritionist, Taylor Paul, shares a healthier green bean casserole with a little twist – green beans with a creamy mushroom sauce.
Ingredients
- 3 tablespoons olive oil
- 1 cup thinly sliced shallots
- 1 pound fresh green beans, trimmed
- 2 tablespoons water
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- 2 cups sliced fresh cremini mushrooms
- 1 tablespoon fresh thyme leaves
- 2 to 3 cloves garlic – minced
- 1 tablespoon of all-purpose flour
- 1 cup low-fat milk (skim or 1%)
- ½ cup crumbled goat cheese (chèvre) (2 ounces)
Preparation
Prep: 40m
Ready In: 40m
- In a 12-inch nonstick skillet heat 2 tablespoons of the oil over medium-high. Add shallots; cook for 4 to 5 minutes or until deep golden, stirring occasionally. Drain shallots on paper towels, reserving drippings in the skillet.
- Add green beans, water, ¼ teaspoon of salt, and ⅛ teaspoon of the pepper to reserved drippings. Cook, covered, over medium-high for 2 minutes. Cook, uncovered, for 6 minutes more or until beans are crisp-tender and starting to blister, stirring occasionally. Transfer to a platter; keep warm.
- For mushroom sauce, add the remaining 1 tablespoon of oil to the skillet. Add mushrooms; cook and stir over medium for 1 minute. Add thyme, garlic, and the remaining ¼ teaspoon salt and ⅛ teaspoon pepper. Cook 2 minutes more or until mushrooms are golden, stirring frequently. Stir in flour; gradually stir in milk. Cook and stir until thick and bubbly. Cook and stir for 2 minutes more. Pour mushroom sauce over beans and top with shallots and cheese.
Nutrition facts
Serving size: ¾ cup
Per serving: 119 calories; 7g fat (2 g sat); 3g fiber; 11g carbohydrates; 5g protein; 35 mcg folate; 5mg cholesterol; 5g sugars; 540 IU vitamin A; 10mg vitamin C; 80mg calcium; 1mg iron; 123mg sodium; 317 mg potassium
Carbohydrate servings: ½
Contact Us
To learn more from our registered dietitians at UP Health System – Portage, talk with your primary care provider for a referral. From the routine to the unforeseen, count on us. For more information on our nutrition and wellness services, visit UPHealthSystem.com/Nutrition