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Sarah’s Green Bean Casserole

Name: Sarah’s Green Bean Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 8
Ingredients: 4 cups fresh green beans; 1 cup onion; 2 cups mushrooms; 1 tablespoon butter; 2 tablespoons flour; 1 cup skim milk; 1 tablespoon Worcestershire sauce; 1/8 teaspoon black pepper; 1/8 teaspoon garlic powder; 3/4 teaspoon salt; 16 low sodium whole wheat crackers; 1 teaspoon olive oil; 1/2 teaspoon onion powder

This is a healthier version of my mom’s green bean casserole recipe. My version has more vegetables and almost half the sodium per portion. The secret...

45 min8 حصص

حقائق غذائية (لكل حصة)

القيم لكل حصة · حجم الحصة: 1 portion of Sarah's Green Bean Casserole

109

سعرات حرارية

بروتين

16g

كربوهيدرات

دهون

ألياف

سكر

283mg

صوديوم

دهون مشبعة 1 g · كوليسترول 5 mg

توضح الحلقات حصة واحدة كنسبة من يوم مرجعي بـ 2,000 سعرة حرارية. في تطبيق Nutrola تمتلئ حسب أهدافك الخاصة.

المكونات

fresh green beans
4 cups · trimmed
onion
1 cup · diced
mushrooms
2 cups · diced
butter
1 tablespoon
flour
2 tablespoons
skim milk
1 cup
Worcestershire sauce
1 tablespoon
black pepper
1/8 teaspoon
garlic powder
1/8 teaspoon
salt
3/4 teaspoon
low sodium whole wheat crackers
16
olive oil
1 teaspoon
onion powder
1/2 teaspoon

التعليمات

1
Preheat the oven to 350 °F.
2
Blanch the green beans in boiling water for about 4 minutes for crisper beans or longer for a softer texture. Then plunge in ice water. Drain and set aside.
3
Place diced onions and mushrooms in a microwaveable bowl and microwave for about 2 1/2 minutes on high to soften. Set aside.
4
Melt the butter over medium heat. Once melted, stir in flour with a whisk and cook for about 1 minute (continuously whisking).
5
Whisk in the milk and cook over low heat until you have a thick white sauce.
6
Stir in Worcestershire sauce, garlic powder, black pepper, and salt.
7
Stir the drained green beans, onions, and mushrooms into the white sauce (including any liquid with the onions and mushrooms).
8
Pour into a casserole dish sprayed with nonstick spray. Crush the crackers and toss cracker crumbs with olive oil and onion powder. Sprinkle over the top of the casserole.
9
Bake at 350 °F for about 30 minutes or until crackers are golden brown.

المصدر: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion Recipe submitted by Sarah, MyPlate Nutritionist

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