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.


Fresh Green  Bean Casserole

by 3  people


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Ingredients
  • 1 1/2  pounds 
    fresh green beans, trimmed
  • 2   tablespoons 
    butter or margarine
  • 3   tablespoons 
    all-purpose flour
  • 1   tablespoon 
    dry ranch salad dressing mix
  • 1/4  teaspoon 
    ground white pepper
  • 1 1/2  cups 
    fat-free milk
  •  
    Nonstick cooking spray
  • 1   cup 
    chopped onion
  • 2   cloves 
    garlic, minced
  • 1 1/2  cups 
    sliced fresh mushrooms
  • 1   cup 
    soft whole wheat or white bread crumbs (1-1/3 slices bread)
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.
Meanwhile, for white sauce:

1.
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.
2.
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.
3.
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.
4.
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: cal. (kcal) 107, Fat, total (g) 3, chol. (mg) 7, sat. fat (g) 1, carb. (g) 14, fiber (g) 3, pro. (g) 4, sodium (mg) 148, Vegetables () 1.5, Other Carb () 0.5, Fat () 0.5, Percent Daily Values are based on a 2,000 calorie diet
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