Just Plain Good Green Bean Bake

This is always a family favorite in my family, this is very much like our
traditional one, but I omit the cheese cause my family never had cheese
in it, and double the durkee onions were the same
calories as the cheese used in this, so it may increase the fat slightly,
but doesn't increase the calories, and double the green beans I also add a
jar of mushrooms. This helps it go further with less calories. No one
minds more veggies and less sauce in my family. I also put all the durkee
onions in the casserole, that way again it's more bang in
my opinion for your calorie buck seeing it and feeling more crunchies.


Just Plain Good Green Bean Bake
JoAnna M. Lund

At our family gatherings, this is always the first dish to be completely
gobbled down and gone! It must be those tangy, crunchy onion-y bits, or
maybe it's the creamy, cheesy sauce that envelops Cliff's favorite
veggie....Did you think you'd never again taste those yummy
onions-in-a-can because you've chosen to get healthy? Well, I believe in
enjoying what you love in moderation, so go for it!
Serves 6
*freezes well

1 (10 3/4-ounce) can Healthy Request Cream of Mushroom Soup
2 tablespoons Land O Lakes no-fat sour cream
1/2 teaspoon Worcestershire sauce
1/2 cup + 1 tablespoon (2 1/4 ounes) shredded Kraft reduced-fat Chedder
cheese (I omit-again for the more traditional flavor)
3/4 cup (2 1/8 ounces) coursely crushed Durkee's onion rings * (I double this and omit the cheese)
4 cups (two 16-ounce cans) cut green beans, rinsed and drained (I double this)
1/2 cup finely chopped onion (I leave these out for a more traditional flavor)

Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with
butter-flavored cooking spray. In a large bowl, combine mushroom soup,
sour cream, and Worcestshire sauce. Stir in Chedder cheese and 1/4 cup
crushed onion rings. Add green beans and chopped onion. Mix well to
combine. Spread mixture into prepared baking dish. Evenly sprinkle
remained 1/2 cup crushed onion rings over top. Bake for 30 to 35 minutes.
Place baking dish on wire rack and let set for 5 minutes. Divide into 6
servings.

Each serving equals:
HE: 1 1/2 Vegetable, 1/2 Bread, 1/2 Protein, 1/4 Slider, 13 Optional
Calories
**********************************************************
95 Calories, 3gm Fat, 5gm Protein, 12gm Carbohydrate,
265mg Sodium, 187mg Calcium, 2gm Fiber
**********************************************************
DIABETIC: 1 1/2 Vegetable, 1/2 Starch, 1/2 Fat

"Cooking Healthy Across America, pg. 326"
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Sage Stuffing Bake

Sage Stuffing Bake
JoAnna M. Lund

Who says we can't enjoy stuffing with out the guilt. This virtually
fat-free version has all the flavor of traditional stuffing.
Serves 8

1/2 cup finely chopped celery
1/2 cup finely chopped onion
1 teaspoon dried sage
1/8 teaspoon black pepper
4 cups (6-ounces) unseasoned whole wheat and white dry bread crumbs
2 cups (one 16-ounce can) Healthy Request Chicken Broth

Preheat oven to 350 degrees. Spray and 8-by-8 inch baking dish with
butter-flavored cooking spray. In a large skillet sprayed with
butter-flavored cooking spray, saure celery and onion for 6 to 8 minutes
or just until vegetables are tender. Add sage, black pepper and bread
cubes. Mix well to combine. Gradually stir chicken broth into bread
cubes. Toss gently to evenly moisten. Place stuffing into prepared baking
dish. Cover and bake for 40 to 45 minutes. Divide into 8 servings.

HINT: Pepperidge Farm bread crubes work great.

Each serving equals:
HE 1 Bread, 1/4 Vegetable, 4 Optional Calories
*************************************************************
101 Calories, 1gm Fat, 4gm Protein,
19gm Carbohydrate, 380mg Sodium,
5mg Calcium, 1 gm Fiber
*************************************************************
Diabetic: 1 Starch

"Best of Healthy Exchanges Food Newsletter Cookbook pg. 174"
*************************************************************

Save The Day Stuffing

Save-the-Day Stuffing
SOURCE: hungrygirl



We loooove this swap, especially since we can't resist the usual carb-laden,
high-cal version. Most of the credit goes to using low-calorie bread. (We
heart Sara Lee's Delightful bread BIGTIME.) "Save the day" indeed!

HG Tip! Zazzle up your stuffing by adding any of the following to it before
baking: an ounce of raisins, 1 medium-sized pear (chopped), 2 tablespoons
of sliced almonds, an ounce of sweetened dried cranberries, or 1 medium-
sized Granny Smith apple (chopped). Each one adds less than 20 calories to
each serving!

Ingredients:
6 slices light bread (40 - 45 calories each with around 2g fiber per slice)
1 cup chopped onion
1 cup chopped celery
1 cup chopped mushrooms
1 cup fat-free chicken or vegetable broth, room temperature
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 cloves garlic, finely chopped
salt, pepper, rosemary, thyme, to taste

Directions:
For best results, leave bread uncovered at room temperature for a night or
two, until slightly stale. Otherwise, begin by lightly toasting bread.

Preheat oven to 350 degrees.

Cut bread into 1/2-inch cubes. Spray a medium baking dish with nonstick
spray, and place bread cubes evenly along the bottom of the dish.

In a medium pot, combine broth, celery, and onion. Cook for 8 minutes over
medium heat.

Remove pot from heat, and add mushrooms and garlic. Season mixture to
taste with salt, pepper, rosemary and thyme. Let cool for several minutes.

Add egg substitute and butter to veggie/broth mixture and stir. Pour mixture
into the baking pan, evenly covering bread cubes. Mix gently with a fork.
Bread cubes should be moist, but not saturated (if necessary, add 1 - 2 tbsp.
water, and then mix again).

Cover with foil, and cook dish in the oven for 20 minutes.

Remove foil, and fluff and rearrange stuffing. Return dish to oven
(uncovered), and cook for an additional 15 minutes.

MAKES 5 SERVINGS

PER SERVING (1 cup): 89 calories, 1.5g fat, 275mg sodium, 17g carbs, 4g
fiber, 4g sugars, 5g protein -- POINTS® value 1*