Wednesday, May 6, 2009

Just Plain Good Green Bean Bake

This is always a family favorite in my family, this is very much like our
traditional one, but I omit the cheese cause my family never had cheese
in it, and double the durkee onions were the same
calories as the cheese used in this, so it may increase the fat slightly,
but doesn't increase the calories, and double the green beans I also add a
jar of mushrooms. This helps it go further with less calories. No one
minds more veggies and less sauce in my family. I also put all the durkee
onions in the casserole, that way again it's more bang in
my opinion for your calorie buck seeing it and feeling more crunchies.

Just Plain Good Green Bean Bake
JoAnna M. Lund

At our family gatherings, this is always the first dish to be completely
gobbled down and gone! It must be those tangy, crunchy onion-y bits, or
maybe it's the creamy, cheesy sauce that envelops Cliff's favorite
veggie....Did you think you'd never again taste those yummy
onions-in-a-can because you've chosen to get healthy? Well, I believe in
enjoying what you love in moderation, so go for it!
Serves 6
*freezes well

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 tablespoons Land O Lakes no-fat sour cream
1/2 teaspoon Worcestershire sauce
1/2 cup + 1 tablespoon (2 1/4 ounes) shredded Kraft reduced-fat Chedder
cheese (I omit-again for the more traditional flavor)
3/4 cup (2 1/8 ounces) coursely crushed Durkee's onion rings * (I double this and omit the cheese)
4 cups (two 16-ounce cans) cut green beans, rinsed and drained (I double this)
1/2 cup finely chopped onion (I leave these out for a more traditional flavor)

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray. In a large bowl, combine mushroom soup,
sour cream, and Worcestshire sauce. Stir in Chedder cheese and 1/4 cup
crushed onion rings. Add green beans and chopped onion. Mix well to
combine. Spread mixture into prepared baking dish. Evenly sprinkle
remained 1/2 cup crushed onion rings over top. Bake for 30 to 35 minutes.
Place baking dish on wire rack and let set for 5 minutes. Divide into 6

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Bread, 1/2 Protein, 1/4 Slider, 13 Optional
95 Calories, 3gm Fat, 5gm Protein, 12gm Carbohydrate,
265mg Sodium, 187mg Calcium, 2gm Fiber
DIABETIC: 1 1/2 Vegetable, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 326"

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