Fresh Green Bean Casserole

Fresh Green Bean Casserole

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From: Diabetic Living Magazine

A slimmed-down white sauce makes this creamy green bean casserole side dish recipe low fat.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 1½ pounds fresh green beans, trimmed
  • 2 tablespoons butter
  • 3 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 1½ cups fat-free milk
  • 1 tablespoon canola oil
  • 2 large onions, halved and sliced (2 cups)
  • 4 cloves garlic, minced
  • 1½ cups sliced fresh mushrooms
  • 1 cup soft whole wheat or white bread crumbs (1⅓ slices bread)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 375°F. In a large saucepan, cook green beans in lightly salted boiling water for 10 minutes; drain and place in a 2-quart rectangular baking dish; set aside.
  2. In a medium saucepan heat butter over medium heat. Stir in flour, dry dressing mix, salt and pepper until combined. Whisk in milk. Cook and stir over medium heat until thickened and bubbly; remove from heat.
  3. In a large skillet heat oil over medium heat. Add onions and garlic; cook and stir for 4 to 5 minutes or until tender and starting to brown. Remove ½ cup of the onion mixture; set aside.
  4. Add mushrooms to skillet and cook about 5 minutes or until tender. Stir into sauce mixture. Pour over beans in dish; toss with tongs to coat.
  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.

Nutrition information

  • Serving size: ½ cup
  • Per serving: 87 calories; 3 g fat(1 g sat); 2 g fiber; 12 g carbohydrates; 3 g protein; 34 mcg folate; 6 mg cholesterol; 5 g sugars; 514 IU vitamin A; 9 mg vitamin C; 72 mg calcium; 1 mg iron; 162 mg sodium; 258 mg potassium
  • Carbohydrate Servings: 1
  • Exchanges: 1½ vegetable, ½ fat

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