Thanksgiving is almost here and for people with diabetes there is the worry about over eating or eating the wrong foods. I will make a series of blog posts of trimmed down holiday favorites to help you keep your eating under control. These recipes are so good most people will never know they have been changed.
Read on.
Fresh Green Bean Casserole
Carb choices: 1By relying on a slimmed-down white sauce, this creamy green bean serve-along keeps fat and sodium in check.
CARB GRAMS PER SERVING: 14
Nutrition Facts Per Serving:
- Calories 107
- Total Fat (g) 3
- Saturated Fat (g) 1
- Cholesterol (mg) 7
- Sodium (mg) 148
- Carbohydrate (g) 14
- Fiber (g) 3
- Protein (g) 4
- Vitamin A (DV%) 0
- Vitamin C (DV%) 0
- Calcium (DV%) 0
- Iron (DV%) 0
- Other Carbohydrates (d.e.) .5
- Vegetables (d.e.) 1.5
- Fat (d.e.) .5
Diabetic Exchanges
| 1-1/2 | pounds fresh green beans, trimmed |
| 2 | tablespoons butter or margarine |
| 3 | tablespoons all-purpose flour |
| 1 | tablespoon dry ranch salad dressing mix |
| 1/4 | teaspoon ground white pepper |
| 1-1/2 | cups fat-free milk |
| | Nonstick cooking spray |
| 1 | cup chopped onion |
| 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) |
1. Preheat oven to 375 degrees F. In a covered saucepan, cook green beans in a small amount of boiling water for 10 to 15 minutes or until crisp-tender; drain and set aside.
2. Meanwhile, for white sauce: In a medium saucepan, 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.
3. 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.
4. 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.
5. 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 10 (1/2 cup) side-dish servings.
2. Meanwhile, for white sauce: In a medium saucepan, 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.
3. 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.
4. 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.
5. 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 10 (1/2 cup) side-dish servings.
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