Green Bean Casserole
|Liquid butter buds/2 tablespoon fat-free chicken broth||2 Tablespoon|
|Wheat germ||1⁄4 Cup (4 tbs)|
|Quick oatmeal||4 Tablespoon|
|Italian seasoning||4 Teaspoon|
|Garlic powder||1⁄2 Teaspoon|
|Green beans||2 Cup (32 tbs), cut into 1 1/2 inch pieces|
|Sliced mushrooms||1 1⁄2 Cup (24 tbs)|
|Chopped onion||1 Cup (16 tbs)|
|Nonfat sour cream||1 Cup (16 tbs)|
In an 8- or 9-inch glass pie plate, microwave liquid Butter Buds or chicken broth, wheat germ, oatmeal, Italian seasoning, and garlic powder on high for 2-3 minutes.
Stir after each minute.
Remove mixture from pie plate; set aside.
In the same plate, combine beans, mushrooms, and onion.
Microwave on high 3-4 minutes, stirring after 2 minutes.
Stir in combined sour cream and cornstarch, coating vegetables thoroughly.
Microwave on high 1 1/2 to 2 1/2 minutes or until sauce is slightly thickened; stir.
Sprinkle reserved wheat germ mixture over the top before serving.
Serving size: Complete recipe
Calories 803 Calories from Fat 32
% Daily Value*
Total Fat 8 g12%
Saturated Fat 0.55 g2.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 3116 mg129.8%
Total Carbohydrates 151 g50.4%
Dietary Fiber 18.7 g74.7%
Sugars 37.8 g
Protein 28 g56.1%
Vitamin A 63.3% Vitamin C 20.5%
Calcium 107.5% Iron 189.1%
*Based on a 2000 Calorie diet