Ingredients
- 1 lb fresh green beans, trimmed
- 1 tbsp olive oil
- 1 cup fresh mushrooms, sliced
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup low-fat milk
- 2 tbsp whole wheat flour
- 1/2 cup reduced-fat sour cream
- 1/2 cup low-sodium vegetable broth
- 1/4 cup grated Parmesan cheese
- 1/3 cup whole wheat breadcrumbs
- Salt, to taste
- Black pepper, to taste
- 1/4 tsp paprika
- Olive oil spray
Instructions
- Preheat oven to 375°F and lightly grease a baking dish with olive oil spray.
- Blanch green beans in boiling salted water for 4 minutes. Transfer to ice water, then drain and set aside.
- Heat olive oil in a skillet over medium heat. Sauté onion until translucent.
- Add mushrooms and cook until golden brown. Stir in garlic and cook 1 more minute.
- Sprinkle flour over the mushroom mixture, stirring to coat. Slowly pour in milk and broth while stirring to avoid lumps.
- Simmer sauce until thickened. Remove from heat and stir in sour cream, salt, pepper, and paprika.
- Mix green beans into the sauce until evenly coated.
- Transfer mixture to prepared baking dish. Top with Parmesan cheese and breadcrumbs.
- Spray the top lightly with olive oil spray and bake for 20–25 minutes, until golden and bubbly.
- Let rest for 5 minutes before serving.
Notes
- Use Greek yogurt instead of sour cream for added protein.
- Substitute milk with coconut milk for a dairy-free version.
- Replace Parmesan with nutritional yeast for a vegan option.
- Top with chopped almonds or pecans for extra crunch.
- Reheat in the oven to maintain crispiness.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Side Dish
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 5g
- Sodium: 210mg
- Fat: 9g
- Saturated Fat: 3g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 7g
- Cholesterol: 10mg
