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A+ Green Bean and Walnut Casserole Recipe

A+ Green Bean and Walnut Casserole Recipe

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Ingredients:

Serving

2 tbsp vegetable oil spread
4 oz mushrooms, minced
1 cup chopped onion
3 tbsp flour
1 1/2 cups chicken stock
1/2 cup fat-free half and half
3/4 tsp salt
freshly ground pepper to taste
1 1/2 lb fresh green beans, trimmed
topping
2/3 cup crushed whole grain seasoned croutons
2/3 cup chopped walnuts
2 tbsp vegetable or soy spread, melted
1/2 cup minced onion

Directions:

Melt spread in a medium saucepan over medium heat. Add mushrooms and onion; cook, stirring frequently, for 10 minutes. Stir in flour; cook and stir for 5 minutes more. Slowly add stock and bring mixture to a boil; reduce heat and simmer for 10 minutes. Stir in half & half and season with salt and pepper; set aside.
Preheat oven to 350 degrees F. Cook beans in boiling water for 5 minutes. Drain well then add to mushroom sauce; toss to coat with mixture. Transfer to an 11 x 7-inch baking dish.
Stir together all topping ingredients until well blended and sprinkle around the edge of the beans.
Bake for 20 minutes or until golden brown on top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	184.3 Kcal (772 kJ)
Calories from fat	87.67 Kcal
		% Daily Value*
Total Fat	9.74g	15%
Cholesterol	2.64mg	1%
Sodium	439.61mg	18%
Potassium	404.66mg	9%
Total Carbs	19.87g	7%
Sugars	5.9g	24%
Dietary Fiber	4.56g	18%
Protein	7.54g	15%
Vitamin C	13.2mg	22%
Iron	1.6mg	9%
Calcium	75.9mg	8%

Amount Per 100 g
Calories	79.38 Kcal (332 kJ)
Calories from fat	37.76 Kcal
		% Daily Value*
Total Fat	4.2g	15%
Cholesterol	1.14mg	1%
Sodium	189.34mg	18%
Potassium	174.29mg	9%
Total Carbs	8.56g	7%
Sugars	2.54g	24%
Dietary Fiber	1.96g	18%
Protein	3.25g	15%
Vitamin C	5.7mg	22%
Iron	0.7mg	9%
Calcium	32.7mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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