Green Bean Casserole Question

iVillage Member
Registered: 09-08-2003
Green Bean Casserole Question
2
Sun, 11-14-2004 - 1:49pm
I've seen fancy recipes for this, but I saw this one on Calorie Comando on Food TV and it was easy and looked good (by the way, he said the crispy onions you buy in a can are 500 calories!). Is it OK (or should you replace the flour with corn starch or arrowroot)?

2 tablespoons canola oil, plus more for cooking leeks

2 tablespoons all-purpose flour

1 (15-ounce) can mushroom broth (can use chicken broth or vegetable broth if you can't find mushroom broth)

1 1/2 pounds frozen French-cut green beans, defrosted

1 cup sliced fresh mushrooms

1/2 cup frozen pearl onions, thawed

2 medium leeks (white part and some of the green), cleaned and thinly sliced

Salt and pepper

Preheat oven to 350 degrees F.

In a small saucepan, heat the 2 tablespoons of canola oil over medium heat. Sprinkle in the flour and stir constantly to form a paste (you are making a roux, used to thicken the broth). Once a paste forms, slowly pour in the mushroom broth while whisking constantly to prevent lumps. Continue cooking until broth is thick. Meanwhile, layer green beans, mushrooms, and pearl onions in a casserole dish. Pour the thickened sauce over and bake for 25 minutes.

While casserole is baking, place leeks in a small saucepan and add just enough canola oil to cover. Place the saucepan over low heat and allow leaks to slowly crisp. Cook until the leeks have stopped making noise. Remove from oil and drain on paper towels. (he stressed to drain the oil completely)

Remove casserole from the oven, stir it, and top with the crispy leeks. Return it to the oven and bake for another 5 minutes. Serve.

Nutritional Analysis per Serving Calories: 95

Total Fat 6 grams Saturated Fat: .5 grams

Carbohydrates: 11 grams Fiber: 3 grams

iVillage Member
Registered: 04-01-2004
Sun, 11-14-2004 - 4:23pm

Fran,


I would just substitute whole wheat flour for the white flour.

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iVillage Member
Registered: 04-02-2003
Sun, 11-14-2004 - 9:55pm

Don't forget the casserole from low carb and lovin it-


http://foodtv.com/food/recipes/recipe/0,1977,FOOD_9936_29202,00.html


This uses fresh onion straws made with soy flour.


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