Fresh Green Bean Casserole
Recipe from
Diabetic Living
With a slimmed-down white sauce, this creamy green bean casserole side dish recipe is low in fat and sodium.
Servings:
Makes 10 (1/2 cup) side-dish servings.
Prep Time:
30 mins
Total Time:
55 mins
Ingredients
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1-1/2 poundsfresh green beans, trimmedsee savings
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2 tablespoonsbutter or margarinesee savings
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3 tablespoonsall-purpose floursee savings
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1 tablespoondry ranch salad dressing mixsee savings
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1/4 teaspoonground white peppersee savings
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1-1/2 cupsfat-free milksee savings
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Nonstick cooking spraysee savings
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1 cupchopped onionsee savings
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2 clovesgarlic, mincedsee savings
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1-1/2 cupssliced fresh mushroomssee savings
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1 cupsoft whole wheat or white bread crumbs (1-1/3 slices bread)see savings
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Directions
1.
Preheat oven to 375 degrees F. In a covered saucepan, cook green beans in a small amount of boiling water for 10 to 15 minutes or until crisp-tender; drain and set aside.
2.
Meanwhile, for white sauce: In a medium saucepan, melt butter. Stir in flour, dry dressing mix, and white pepper until combined. Stir in milk. Cook and stir over medium heat until thickened and bubbly; remove from heat.
3.
Coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. Add onion and garlic; cook for 2 to 3 minutes or until tender. Remove half of the onion mixture; set aside.
4.
Add mushrooms to skillet and cook about 5 minutes or until tender. In a 1-1/2-quart casserole, combine mushroom mixture, beans, and white sauce.
5.
In a small bowl, stir together reserved onion mixture and bread crumbs. Sprinkle bread crumb mixture over bean mixture in casserole. Bake, uncovered, for 25 to 30 minutes or until heated through. Makes 10 (1/2 cup) side-dish servings.
Nutrition information
Per serving: Calories 107, Total Fat 3 g, Saturated Fat 1 g, Cholesterol 7 mg, Sodium 148 mg, Carbohydrate 14 g, Fiber 3 g, Protein 4 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Other Carbohydrate .5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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