Diabetic -- Green Bean and Mushroom Casserole

[Guest guest]

Green Bean and Mushroom Casserole

 

1-1/2 lb. fresh green beans, trimmed

2 TB butter or margarine

3 TB all purpose flour

1 TB dry Ranch salad dressing mix

1/4 tsp. ground white pepper

1-1/2 cups fat free milk

Nonstick cooking spray

1 cup chopped onions

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)

 

Preheat oven to 375º F. In a covered sauce pan, cook green beans in a small

amount of boiling water

for 10 to 15 minutes or until crisp tender; drain and set aside.

 

To make the White Sauce: In a medium sauce pan, 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.

 

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.

 

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

..

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 5 (1 cup) side-dish servings.

 

Nutrition Information:

Per serving = calories 107, total fat 3 g, sat fat 1 g, cholesterol 7 mg,

sodium 148 mg, carbs 14 g, fiber 3 g, protein 4 g.

 

Diabetic Exchanges: other carbs 1/2, vegetables 1-1/2, fat 1/2.