GREEN BEAN CASSEROLE

Yield: 6 servings
Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Sodium: 268 mg;
Carbohydrates: 25 g; Cholesterol: 10 mg; Fat: 5 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat


INGREDIENTS :

- 2 teaspoons canola oil
- 1 large onion, thinly sliced
- 1 medium onion, finely chopped
- 3-1/4 cups sliced mushrooms
- 1 clove garlic, minced
- 1/4 cup all-purpose flour
- 1 (16 ounce) can low-fat, low-sodium chicken broth
- 1 bay leaf
- 1/2 teaspoon dried thyme
- Pinch freshly ground nutmeg
- 3/4 cup low-fat sour cream
- Fresh ground black pepper to taste
- 1/2 cup cornflake crumbs
- 1 pound frozen green beans, or 4 cups lightly steamed green beans


PREPARATIONS :

In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be one up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.

Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.

In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

CANNELLINI AND CABBAGE SOUP

NUTRITIONAL INFORMATION PER SERVING : 

Calories: 107; Protein: 7 g; Sodium: 175 mg; Carbohydrates: 22 g; Cholesterol: 0 mg

Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

Makes: 8 Servings (about 1 cup each)


INGREDIENTS :

- Vegetable cooking spray
- 3 cups thinly sliced or chopped cabbage
- 1 small onion, coarsely chopped
- 3 cloves garlic, minced
- 1 teaspoon crushed caraway seeds
- 2 cans (15 ounces each) reduced-sodium chicken broth
- 1 cup water
- 1 can (15oz) cannellini or Great Northern beans, rinsed, drained
- 1/2 cup (4 ounces) mostaccioli (penne), uncooked
- Salt and pepper, to taste


PREPARATIONS :

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute cabbage, onion, garlic, and caraway seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat to boiling. Stir in pasta; reduce heat and simmer, uncovered, until pasta is al dente, about 15 minutes. Season to taste with salt and pepper.