Creamed Green Beans and Potatoes
Try this fresh take on the traditional green bean casserole.
Recipe courtesy of OSU Extension Service, foodhero.org.
Substitute this recipe for the traditional green bean casserole at Thanksgiving for a healthier side dish. You can also experiment with different dried herbs to create new flavors. Serve this side with lean meat, fish, or chicken, a green salad and a glass of low-fat or non-fat milk to make a well-balanced DASH friendly meal.
2 tablespoons vegetable oil
2 tablespoons flour
¼ teaspoon dried basil
¼ teaspoon dried rosemary
¼ teaspoon salt
Pepper to taste
1 cup non-fat or 1% milk
2 cups frozen green beans
2 cup cooked new potatoes
½ cup sliced mushrooms
Heat oil in a small saucepan over medium heat. Once heated, blend in flour. Slowly add basil, rosemary, salt, pepper and milk. Cook and stir constantly until thickened.
Add beans, potatoes, and mushrooms and heat through.
Refrigerate leftovers within 2 hours.
Per serving: 100 calories, 4 g total fat, 0 g saturated fat, 13 g carbohydrate, 3 g protein, 1 g fiber, 95 mg sodium