nonstick cooking spray
1 1/2 lbs fresh green beans, trimmed
2 tbsp butter
3 tbsp white whole-wheat flour
1 tbsp dry Ranch salad dressing mix
2 to 3 grinds of fresh ground black pepper
1 1/2 cups fat-free milk
1 cup chopped onion
2 garlic cloves, minced
1 1/2 cups sliced fresh mushrooms
1 cup soft whole-grain bread crumbs
Preheat oven to 375 degrees.
Lightly spray a 2-quart casserole dish with nonstick cooking spray; set aside.
Place the grean beans in a saucepan and cover with water. Bring beans to a boil and cook 15 minutes or until crisp-tender.
While beans cook, make the sauce in a medium sauce. Belt the butter and stir in the flour, dressing mix, and pepper until combined. Stir in the milk and cook slowly while stirring, until thickened. Remove from the heat.
Cook a nonstick skillet with cooking spray and place over medium heat. Add the onion and garlic to the heated skillet and saute about 3 minutes or until tender. Remove half from the skillet and set aside. Add mushrooms to the skillet and continue cooking until tender, about 5 minutes.
Drain the green beans in a colander. Place back in pan and add the mushroom mixture and the sauce, stirring to combine. Transfer the mixture to the prepared baking dish.
In a small bowl, combine the the reserved onions with the bread crumbs and sprinkle over the beans.
Bake, uncovered, 25 to 30 minutes or until bubbly and lightly browned.
Yield: 8 to 10 servings.
WELCOME TO DIABETIC ENJOYING FOOD
I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you!