Green Bean Casserole
This Healthy Green Bean Casserole has air-fried onions, a homemade mushroom cream sauce, crisp green beans and parmesan cheese for a flavorful and lighter alternative to typical green bean casseroles.
Servings: 8 servings
Calories: 159kcal
Equipment
- 1 Air Fryer
Ingredients
Crispy Air Fried Onions
- 1 yellow onion sliced thin
- 1 cup fat free half and half
- 1/4 cup all-purpose flour
- 2 Tbsp. tapioca flour or cornstarch
- 1 tsp. cajun seasoning
Green Bean Casserole
- 1 lbs. fresh green beans trimmed
- 2 Tbsp. butter
- 8 oz. baby bella mushrooms sliced
- 2 garlic cloves minced
- 2 Tbsp. tapioca flour or 1 Tbsp. cornstarch
- 1 cup chicken broth
- 1/2 cup fat-free half and half
- 1 tsp. worcestershire sauce
- 2 tsp. salt add more to taste
- fresh cracked black pepper
- 1/2 cup parmesan cheese, shredded 56g
Instructions
Crispy Air Fried Onions
- Preheat your air fryer.
- Slice one full yellow onion into thin slices.
- Place them in a bowl with 1 cup of fat-free half and half and let them sit while you prep your air fryer and trim your beans (approximately 5-10 minutes).
- Transfer the onions to a zip lock bag pre-loaded with flour, tapioca flour and cajun seasoning. Shake until completely covered.
- Remove half the onions and place them in the air fryer pan. Air fry at 370 degrees Fahrenheit for 8-10 minutes until crispy, shaking half way through to separate the onions, be careful not to burn. Set aside for later. This half will go in the casserole mixture.
- Add 1/4 cup of panko breadcrumbs to the bag with the remaining half of the onions and shake.
- Air fry at 370 degrees Fahrenheit for 8-10 minutes until crispy, shaking half way through cooking to separate the onions. Set aside for later. This half will go on top of the casserole.
Green Bean Casserole
- Preheat the oven to 400 degrees Fahrenheit.
- Bring a large pot of water to a rolling boil over high heat and add the green beans. Cook for 5 minutes until bright green, drain and transfer to a bowl of ice water to stop the cooking.
- In the same pan you cooked the green beans, add 2 Tbsp. butter over medium heat. Once melted, add the minced garlic and mushrooms. Cook over medium to medium-high for 5 minutes until the mushrooms are dark brown and soft.
- Once soft and browned, add 2 Tbsp. tapioca flour and mix to fully coat the mushrooms. The tapioca will thicken your sauce.
- Add chicken broth, half and half, worcestershire sauce, salt and pepper. Simmer the sauce until it thickens, approximately 5-8 minutes, stirring often so it does not burn.
- Using a slotted spoon, remove the green beans from the ice bath and add to the homemade sauce. Add the first batch of onions and stir everything to fully combine everything.
- Add the green bean mixture to a 9 x 13 baking dish, top with parmesan cheese and bake uncovered for 10 minutes.
- Remove, add the second batch of onions and cook for an additional 10 minutes uncovered. The casserole is done when the sauce is bubbly and the cheese is melted.
- Remove from the oven and serve immediately for the crunchiest onions.
Notes
- Use full fat half and half for a creamier casserole.
- Use pre-trimmed green beans and/or store-bought crispy onions to save on time.
- All nutrition facts are an estimate.
Nutrition
Serving: 145g | Calories: 159kcal | Carbohydrates: 20g | Protein: 8g | Fat: 5g | Saturated Fat: 3g | Monounsaturated Fat: 1g | Cholesterol: 14mg | Sodium: 825mg | Potassium: 109mg | Fiber: 3g | Sugar: 2g
