Friday, April 29, 2011

Meaty Green Bean Casserole

These are some of my favorite things: weddings, princesses, and lace. Yes, I was one of the crazies who woke up early just to watch the Royal Wedding. I wanted to wake up at 5 to watch the whole thing but my body just wasn't having it. So I woke up at 6 and tuned in just in time for the vows! And that dress. Did everyone else think it was just perfect in every way?! Simple, gorgeous, modern and completely royal.

Another one of my favorite things? Green Bean Casserole. Who says its only allowed on Thanksgiving? NOT ME.


Meaty Green Bean Casserole
adapted from Peas and Thank You
serves 2-3
  • 10 oz frozen green beans
  • 4 oz mushrooms, chopped
  • 1 link Tofurky Italian sausage, sliced*
  • 4 oz water chestnuts, diced
  • 2 cloves garlic, minced
  • 1 cup vegetable broth
  • 1/2 cup milk (I used soy but I'm sure whatever milk you have will be fine)
  • 3 Tb. flour
  • 1 tsp soy sauce
  • 1 tsp vegan Worcestershire sauce, liquid aminos, or more soy sauce
  • 2 Tb. nutritional yeast
  • 2 slices whole wheat bread
  • 1 Tb. Earth Balance spread


*Tofurky sausages are surprisingly high in both calories (270) and protein (27g)! So I only used one link. However, if you're using a different sausage make sure to read the label to see how much you would need for calories and protein.


Cook the green beans according to package directions, but stop 2 minutes early and shock the beans in an ice water bath to stop the cooking.


Saute the sausage, mushrooms, water chestnuts, and garlic in a skillet over medium heat until browned and warm, about 5-6 minutes.


Meanwhile, process bread slices and Earth Balance in a food processor until fine crumbs form.


In a small bowl, thoroughly combine broth, milk, soy sauce, Worcestershire sauce, and flour. Add to pan and heat until thickened and bubbly, about 3-4 minutes. Stir in the nutritional yeast and season with salt and pepper to taste.


Turn off the heat and add the green beans.


Pour into a 2 qt casserole dish and top with bread crumb mixture. Bake at 425F for 20 minutes.

Nutritional information (for 1/3): 353 calories, 9.6g fat (1.6g sat), 52g carbs (12g fiber), 21g protein

Nutritional information (for 1/2): 530 calories, 14.5g fat (2.4g sat), 78g carbs (18.5g fiber), 32g protein

Mama Pea strikes again. Deeeeeelicious. I could drink that sauce. I'm a HUGE fan of green bean casserole and I loved having this as my main meal. The portion size depends on how much you want/how many calories you need.

Yesterday was my birthday (23...I'm gettin old, guys...). I made tofu tacos (which I have to tweak before posting) and had a massive pile of guacamole with some chips on the side. ;) Followed by Apple Pie a la Mode (one of my top 3 favorite desserts) and a game of Mario Party 8 on the Wii. Because I'm 4 years old inside.

Did you watch the Royal Wedding? What did you think of the dress??


What are your top 3 favorite desserts?
Molten Chocolate Cake, Apple Pie a la Mode, and Cheesecake ...and I think they're still my favorites because I don't have them that often, which makes them special!

5 comments:

Krista said...

I'm starting to think I'm the only person on the planet who didn't watch the Royal Wedding. I just really don't care that much. haha.

I love how the title of your recipe is "Meaty green bean casserole" and it's a vegetarian dish :)

My favorite desserts are brownie/cookie sundaes (or really anything involving ice cream), cheesecake, regular cake, cupcakes, and pretty much everything. I have a serious sweet tooth!

Meaghan Luby said...

ha, i love that this title says "meat" and is meatless...
also, i loved her dress! didn't watch it though. and favorite desserts! my gosh, that's like choosing between my favorite flowers.
sure i am most drawn to lilys/chocolate things but, a favorite when everything else is so awesome?! impossible.
however, this recipe is fantastic. thanks so much for sharing, love you and your blog :)
-meg
@ http://clutzycooking.blogspot.com

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