Green beans get their annual 15 minutes of fame during the holidays, when the traditional green bean casserole, made with French fried onions and cream of mushroom soup, appears on the festive table. But this delicious dish can be made a lot healthier yet lose none of its appeal with today’s Health-e-Recipe for Green Bean and Mushroom Casserole from the AICR Test Kitchen.
Cooked green beans contain 4 grams of cancer-preventive fiber per cup, plus some vitamin A and potassium. Mushrooms contain the mineral selenium and compounds called ergosterols; both substances may help to prevent cancer.
AICR’s Test Kitchen adds garlic and onion to the health protectors in this recipe. Panko breadcrumbs are light and crispy Japanese-style breadcrumbs — but if you can’t find them in the store, you can make your own by drying out 2 pieces of whole-wheat bread in a 250-degree oven for 30 minutes and pulverizing them into crumbs with a blender or food processor.