December 11, 2012
Green Bean Casserole
A classic dish, freshened up
Serves 4 to 6
Bread crumb ingredients
3 slices spelt bread, roughly chopped
1 tablespoon neutral-tasting, high-heat oil
1⁄4 teaspoon sea salt
1⁄4 teaspoon finely ground black pepper
1⁄4 teaspoon garlic powder
1⁄2 teaspoon dried oregano
1⁄2 teaspoon paprika
1 teaspoon agave nectar
Main mixture ingredients
3 tablespoons non-dairy butter (e.g., Earth Balance)
3 tablespoons organic, unbleached, all-purpose flour
1 cup of crimini mushrooms, diced
2 cloves garlic, finely chopped
1⁄2 teaspoon sea salt
1⁄2 teaspoon finely ground black pepper
1 teaspoon sugar
1 tablespoon fresh lemon juice
2 cups unsweetened almond or soymilk
3 cups green beans, trimmed and cut into 1-inch pieces
2 shallots, finely sliced
2 tablespoons neutral-tasting oil (for sautéeing shallots)
Preheat oven to 350 F (176 C).
Make the sauce by melting the non-dairy butter in a large (6-quart) pot over medium heat.
Add the flour, mushrooms, and garlic, and stir until mushrooms are well coated in flour. Cook for about 2 minutes.
Add sea salt, black pepper, sugar, lemon juice, and almond or soymilk. Whisk over medium heat until sauce has thickened, about 5-7 minutes. Set aside.
Prepare the breadcrumbs by placing the chunks of bread on a baking sheet. Drizzle them with oil and sprinkle them with sea salt, black pepper, garlic powder, oregano, paprika, and agave. Toss to coat, and bake for about 7-9 minutes, or until the bread is crisp.
Pulse the bread mixture in a food processor until bread-crumb consistency is reached and set aside.
To assemble the casserole, grease a shallow casserole dish and add the green beans. Add the sauce mixture and stir to coat. Top with bread crumbs and bake for about 30 minutes, rotating once halfway through. Bake until the top of the casserole is golden and the center is bubbling.
While the casserole is cooking, heat a small (2-quart) pot, and add 2 tablespoons of oil. Add the sliced shallots and cook them until crisp (about 1 minute); then remove and drain on paper towels. Set aside.
When the casserole is finished cooking, add the frizzled shallots around rim of the casserole and serve warm.
All figures are per serving (assumes 4 servings).
Fat: 23 g
Carbs: 43 g
Fiber: 8 g
Protein: 12 g
Sodium: 706 mg