Give up the canned mushroom soup and substitute this easy to make tasty sauce. It is just as tasty and it is almost fat-free. You will save lots of calories.
- 1/2 tablespoon butter or margarine
- 1/2 cup finely chopped onion
- 4 ounces mushrooms, finely chopped*
- seasoned salt (e.g. Lawry's) and pepper
- 2 tablespoons flour
- 1 cup fat-free chicken broth**
- 2 teaspoons dry sherry
- 2 cans (15 ounces each) cut green beans, drained
- 1 teaspoon butter or margarine
- 1/2 cup Panko bread crumbs (Japanese style bread crumbs)
- dash seasoned salt
In a small skillet, heat butter. Add onions and cook until translucent. Add mushrooms and cook until tender. Sprinkle lightly with seasoned salt. In a shaker or jar with a cover, combine flour and chicken broth. Shake very well. Pour into skillet.
Bring to a boil while stirring. Cook until mixture thickens. Add sherry. Taste and adjust seasonings with more salt and pepper if desired. At this point the mixture can be combined with the beans but if you would like a smoother texture to the sauce, place it in a small food processor and process until smooth. (This is good for those that like the flavor of mushrooms but do not like the texture of the mushrooms.) Add beans and stir to mix. Spoon into casserole dish.
In a small skillet, heat butter. Add Panko bread crumbs and stir over medium heat until they are lightly brown and toasted. Add a dash of seasoned salt. Sprinkle over green beans. Cover and refrigerate until ready to serve.
When ready to serve, bake in the oven at 350 degrees until heated through.
*The mushrooms are best if finely chopped in a food processor.
** Fat-free milk plus 1 tablespoon soy sauce can be substituted for the chicken broth.
Nutritional Information per serving:
- Calories: 75
- Fat, gm.: 1
- Protein, gm.: 3
- Carb. gm.: 13
- Cholesterol, mg.: 3
- Fiber: 1.6
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