Sarah’s Green Bean Casserole
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...
栄養成分（1食あたり）
1食あたりの値 · 1食分の量: 1 portion of Sarah's Green Bean Casserole
109
カロリー
4g
タンパク質
16g
炭水化物
4g
脂質
3g
食物繊維
4g
糖類
283mg
ナトリウム
飽和脂肪酸 1 g · コレステロール 5 mg
リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。
材料
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
作り方
- 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.
出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion Recipe submitted by Sarah, MyPlate Nutritionist
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