Holiday Cooking

HEALTHY GREEN BEAN CASSEROLE

From EatingWell: November/December 2008

Ingredients

• 3 tablespoons canola oil, divided
• 1 medium sweet onion, (half diced, half thinly sliced), divided
• 8 ounces mushrooms, chopped
• 1 tablespoon onion powder
• 1 1/4 teaspoons salt, divided
• 1/2 teaspoon dried thyme
• 1/2 teaspoon freshly ground pepper
• 2/3 cup all-purpose flour, divided
• 1 cup low-fat milk
• 3 tablespoons dry sherry, (see Ingredient Note)
• 1 pound frozen French-cut green beans, (about 4 cups)
• 1/3 cup reduced-fat sour cream
• 3 tablespoons buttermilk powder, (see Ingredient Note)
• 1 teaspoon paprika
• 1/2 teaspoon garlic powder

Preparation

• Preheat oven to 400°F. Coat a 2 1/2-quart baking dish with cooking spray.
• Heat 1 tablespoon oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 teaspoon salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish.
• Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 teaspoon salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole.
• Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving.

SWEET POTATO CASSEROLE

From EatingWell: Fall 2004, The EatingWell Diabetes Cookbook (2005)

Ingredients

• 2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
• 2 large eggs
• 1 tablespoon canola oil
• 1 tablespoon honey
• 1/2 cup low-fat milk
• 2 teaspoons freshly grated orange zest
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt

Topping

• 1/2 cup whole-wheat flour
• 1/3 cup packed brown sugar
• 4 teaspoons frozen orange juice concentrate
• 1 tablespoon canola oil
• 1 tablespoon butter, melted
• 1/2 cup chopped pecans

Preparation

• Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
• Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
• Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
• To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
• Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.