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My Green Bean Casserole- No Soup! Recipe

My Green Bean Casserole- No Soup! Recipe

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Nutrition

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Ingredients:

Serving

2 cups green beans
4 shallots, sliced
8 mushrooms, sliced
1 (5 oz) can water chestnuts, sliced, drained
2 tbsp whole wheat flour
butter-flavored cooking spray , such as pam

Directions:

Preheat oven to 350 Degrees.
Spray casserole with Butter Spray.
Place Whole Green Beans in bowl and microwave for 4 minutes on high.
In heavy skillet, brown sliced scallions and remove from skillet and toss with flour.
Spray Skillet again with butter spray and pan fry shallots till crisp. Remove from skillet and set aside.
In the same skillet, brown the sliced mushrooms in butter spray.
Remove Green Beans from microwave, they should still be tender crisp, and drain any water.
In prepared casserole add the fried scallions and mushrooms and drained sliced Water Chestnuts to the Green Beans.
Place in oven and heat through, keep warm till serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	81.12 Kcal (340 kJ)
Calories from fat	0.26 Kcal
		% Daily Value*
Total Fat	0.03g	0%
Sodium	12.44mg	1%
Potassium	400.16mg	9%
Total Carbs	18.32g	6%
Sugars	7.44g	30%
Dietary Fiber	3.64g	15%
Protein	3.86g	8%
Vitamin C	10.4mg	17%
Iron	1.5mg	8%
Calcium	40.6mg	4%

Amount Per 100 g
Calories	58.67 Kcal (246 kJ)
Calories from fat	0.19 Kcal
		% Daily Value*
Total Fat	0.02g	0%
Sodium	8.99mg	1%
Potassium	289.45mg	9%
Total Carbs	13.25g	6%
Sugars	5.38g	30%
Dietary Fiber	2.63g	15%
Protein	2.79g	8%
Vitamin C	7.5mg	17%
Iron	1.1mg	8%
Calcium	29.4mg	4%

* 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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