Whole Foods Natural Green Bean Casserole Recipe

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Whole Foods Natural Green Bean Casserole

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Ingredients:

Serving

1 (15 oz) can cream of mushroom soup (organic )
2 large sweet onions, peeled, cut in half and thinly sliced (1/4-inch thick )
1/4 cup organic whole wheat flour
1/4 cup unbleached white flour
1/4 tsp garlic granules
1/4 tsp sea salt
1/4 tsp fresh ground black pepper
1 pinch cayenne pepper
1/2 cup buttermilk (or soy milk)
1 cup whole wheat bread crumbs
2 1/2 tbsp extra virgin olive oil
1 lb fresh green beans, trimmed and cut into 2-inch pieces

Directions:

Preheat oven to 425 degrees F.
In a large bowl, combine whole wheat flour, white flour, garlic, sea salt, pepper, and cayenne.
Add onions and stir well or use clean hands to coat.
Pour buttermilk (soy milk) over onions and toss again to coat well.
Place breadcrumbs in a separate large bowl. Add olive oil and mix well using clean fingers. Add onions. Toss well, again, coating every onion.
Coat a large cookie sheet with olive oil. Transfer onions to prepared cookie sheet (I usually use 2). Bake onions for half an hour, or until golden brown and crispy.
While onions are baking, steam green beans until just tender, about 4-5 minutes. If necessary, drain green beans and return to pan.
Reduce oven to 350 degrees. Pour mushroom soup into the steamed green beans. Add half the onion rings. Place in an olive-oil sprayed casserole dish. Top with remaining onion rings.
Bake for 30 minutes or until hot and bubbly.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	182.36 Kcal (764 kJ)
Calories from fat	52.67 Kcal
		% Daily Value*
Total Fat	5.85g	9%
Cholesterol	1.68mg	1%
Sodium	123.55mg	5%
Potassium	311.69mg	7%
Total Carbs	29g	10%
Sugars	6.61g	26%
Dietary Fiber	4.29g	17%
Protein	4.71g	9%
Vitamin C	11mg	18%
Iron	2.1mg	12%
Calcium	57.3mg	6%

Amount Per 100 g
Calories	97.79 Kcal (409 kJ)
Calories from fat	28.24 Kcal
		% Daily Value*
Total Fat	3.14g	9%
Cholesterol	0.9mg	1%
Sodium	66.25mg	5%
Potassium	167.14mg	7%
Total Carbs	15.55g	10%
Sugars	3.54g	26%
Dietary Fiber	2.3g	17%
Protein	2.52g	9%
Vitamin C	5.9mg	18%
Iron	1.1mg	12%
Calcium	30.7mg	6%

* 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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