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Momís Creamed Green Beans
Cooking Healthy with a Microwave, pg 272
Hereís more ďmagicĒ starring my husbandís favorite vegetable, which has been the inspiration for so many recipes. Creamed veggies are truly cozy, old-fashioned comfort food--- and theyíre just perfect for welcoming a loved one from the road.
3 cups frozen cut green beans, thawed
1 (12-fluid-ounce) can Carnation Evaporated Fat Free Milk
3 tablespoons all-purpose flour
1/8 teaspoon black pepper
Ĺ cup + 1 tablespoon shredded Kraft reduced-fat Cheddar cheese
6 tablespoons dried bread crumbs
Preheat convection oven to 350 degrees. Spray an 8-by-8-inch cake pan with butter-flavored cooking spray. Evenly arrange green beans in prepared pan. In a covered jar, combine evaporated milk, flour, and black pepper. Shake well to blend. Pour mixture into a medium saucepan sprayed with butter-flavored cooking spray. Stir in Cheddar cheese. Cook over medium heat for 5 to 6 minutes or until mixture starts to thicken and cheese melts, stirring constantly. Drizzle hot mixture evenly over beans. Sprinkle bread crumbs evenly over top. Lightly spray top with butter-flavored cooking spray. Bake in convection oven for 30 to 35 minutes or until mixture is hot and bubbly. Place pan on a wire rack and let set for 5 minutes. Divide into 4 servings.
Hint: Thaw green beans by placing in a colander and rinsing under hot water for 1 minute.
Each serving equals:
HE: 1 Ĺ vegetable, ĺ fat free milk, ĺ bread, ĺ protein
203 calories, 3 gm fat, 14 gm protein, 30 gm carbohydrate, 337 mg sodium, 414 mg calcium, 4 gm fiber
Diabetic exchanges: 1 Ĺ vegetable, 1 fat free milk, 1 starch