Green Bean Casserole

by Sue
(New York)

Homemade Green Bean Casserole is a great, all-natural recipe if you have time and like eating foods without added preservatives. This is for 12 servings so of course you can make less quantities or freeze part of it, if you aren't numerous.

Serves: 12

1/2 cup margarine
1/4 cup chopped onions
1/2 cup wheat flour
4 cups low sodium chicken stock
1 egg yolk
1/2 cup milk or light cream
1 bay leaf
1 pinch nutmeg
1 pinch salt
2 tablespoons margarine
1/2 pound chopped mushrooms

Steam fresh green beans al denté and add cream of mushroom soup (recipe below).

Bake at 350 degrees F for 40 minutes and add fried onion rings (recipe below) on top to finish.

Cream of Mushroom Soup

Melt 2 tablespoons margarine in 1½-quart saucepan.

Add onions and cook slowly until onions are transparent.

Add the wheat flour; stir over medium heat for 3 minutes.

Add the low sodium chicken stock and seasonings and whip until all lumps are dissolved.

Bring to boil and simmer slowly, skimming occasionally for 20 minutes.


Heat sauté pan and add 2 tablespoons margarine and mushrooms.

Cook over high heat until mushrooms turn gray, but do not brown.

Add to soup and simmer for 10 minutes.

Just before serving, heat soup up to boiling point.

In a separate bowl, mix yolk with cream.

Start adding hot soup, whipping steadily with wire whisk.

When half of soup is added, pour it all back into the remaining soup in the sauce pan and return to heat for 2 minutes, but do not boil.

Fried Onion Rings

4 large Spanish onions

1 cup wheat flour

1/2 teaspoon salt

1/2 teaspoon baking soda

1 egg

1 cup lowfat buttermilk

peanut oil

Cut onions into slices 1/4-inch thick.

Separate slices into rings.

Soak rings in ice water for at least two hours.

Drain them, then dry.

Meanwhile, sift wheat flour with salt and baking soda.

Beat egg and add low fat buttermilk.

Add dry ingredients and beat until blended.

Dip onion rings into batter and fry in deep hot peanut oil until golden brown.

Drain on paper towels.

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