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Light Green Bean Casserole

Prepared by: Susan Mills-Gray,
Nutrition Specialist,

University of Missouri Extension

November 9, 2014

 

Yield: 8 servings

Ingredients

  • 1½ pounds fresh green beans, trimmed
  • 2 tablespoons butter
  • ¼ cup all-purpose flour
  • 1½ cups skim milk
  • ½ cup nonfat buttermilk
  • 1 tablespoon dry Ranch dressing mix
  • 2 teaspoons chopped fresh thyme
  • ¼ teaspoon salt
  • ¼teaspoon pepper
  • 1 teaspoon butter
  • 1 (8-oz.) package sliced fresh mushrooms
  • Vegetable cooking spray
  • 1 cup French fried onions, crushed
  • ½ cup Panko crumbs
  • 2 plum tomatoes, seeded and chopped

 

Preparation

  1. Preheat oven to 350°. Cook green beans in boiling salted water to cover in a large saucepan 4 to 6 minutes or to desired degree of doneness; drain. Plunge into ice water to stop the cooking process; drain and pat dry.
  2. Melt 2 Tbsp. butter in saucepan over medium heat; whisk in flour until smooth. Cook, whisking constantly, 1 minute.
  3. Gradually whisk in 1½ cups milk; cook, whisking constantly, 3 to 4 minutes or until sauce is thickened and bubbly.
  4. Remove from heat, and whisk in buttermilk and next 4 ingredients.
  5. Melt 1 tsp. butter in a medium skillet over medium-high heat; add mushrooms, and sauté 6 to 8 minutes or until lightly browned. Remove from heat; let stand 5 minutes.
  6. Gently toss mushrooms and green beans in buttermilk sauce. Place in a 13- x 9-inch or 3-qt. baking dish coated with cooking spray.
  7. Combine French fried onions and next 2 ingredients; sprinkle over green bean mixture.
  8. Bake at 350° for 25 to 30 minutes or until golden brown and bubbly. Serve immediately.

 

Nutrition information per serving

Calories: 168

Total Fat: 5g

Saturated Fat: 1.9g

Sodium: 296 mg

Carbohydrate: 18.5g

Fiber: 3.9g
Protein: 5.7g

 

 

Source: Southern Living

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to hthttp://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Sunday, November 09, 2014