Try a casserole: Updated green bean

Well I had to do it…make a casserole, but todays casserole has a  non starchy vegetable-the green bean, which means low blood sugars and good for diabetics too. The green bean has a very low to 0 glycemic index! 1 cup of green beans is 30 calories, and has tryptophan, good for regulating mood swings as in blood sugar levels.

The key is the onions and yes I know the canned fried onions are the favorite but try this:: saute sliced onions quickly in pan until brown with some shallots- the fancy small version of an onion. I added grated gruyere cheese to the topping with breadcrumbs but any cheese including soy cheese will do. I substituted milk  for the binding sauce with yes…cream of mushroom soup low sodium (1/2 the can)  for a cream factor with added organic mushrooms. The creaminess satisfies our craving for fat and the green beans are high in fiber and you don’t miss a starch. That mean lower blood sugars, easier on the waistline.

The recipe:

• 1 lb green beans
• 1 medium onion  sliced into rounds
• 1 shallot chopped
• 1/2-2/3  cup shredded gruyere or other soft  cheese
• 2/3 cup panko breads crumbs or other bread crumbs
• 1/2 cup whole milk, half and half  or heavy cream
• cracked black pepper
• salt to taste
• 1 can of low sodium cream of mushroom soup
• 1 cup of fresh mushrooms sliced
• olive oil
• white wine 1/4 cup (optional)
• 1 sprig of fresh thyme

Preheat oven to 375 degrees. Blanch green beans in boiling water for 1 minute and rinse with cold water. Set aside. Saute in a medium frying pan, the onion and shallots in 1 tablespoon of olive oil until golden and slightly crispy.  Lay on a paper towel and in same pan saute the mushrooms until soft, 2-3 minutes in the other 1 tablespoon of olive oil.

Mix together the green beans and mushrooms together, add the 1/2 can of  the soup, salt and pepper to taste, a dash of white wine, thyme leaves with the milk or cream in a bowl and pour into a 8×9 baking dish.  Sprinkle top of green beans with the breadcrumbs, a tablespoon of olive oil over the crumbs and the shredded cheese. Place the onion shallot mixture over the casserole, cover with foil and bake for 30 minutes, uncover remove foil and continue to bake until bubbly,  another 20 minutes.