California Walnuts – walnuts.org
This updated version of the iconic green bean casserole has 53% less sodium than its traditional counterpart. This version has beneficial omega-3 fatty acids as a result of the added walnuts.
Servings: 8
Prep Time: 15m
Cook Time: 45m
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2 tablespoons vegetable oil spread
4 ounces mushrooms, minced
1 cup chopped onion
3 tablespoons flour
1 1/2 cups chicken stock
1/2 cup fat-free half & half
3/4 teaspoon salt
Freshly ground pepper to taste
1 1/2 pounds fresh green beans, trimmed
Topping:
2/3 cup crushed whole grain seasoned croutons
2/3 cup chopped walnuts
2 tablespoons vegetable or soy spread, melted
1/2 cup minced onion
I'm anxious to try this! Using fresh stringbeans and low sodium chicken broth will certainly help those of us on low sodium diets. In addition, walnuts and the crushed whole grain croutons as a topping is far more healthy than the original standby. I look forward to using this as a dish for Thanksgiving when the family gets together. Thank you.
Sounds great. Am going to take this to a pot luck supper this month. Thanks.
This is a little more work than the "soup" recipe, but WELL WORTH IT! You'll never eat the other stuff again!
Copyright 2012 California Walnut Commission
Supportive but not conclusive research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease. U.S. Food and Drug Administration, March 2004.
One ounce of walnuts provides 18g of total fat, 2.5g of monounsaturated fat, 13g of polyunsaturated fat, including 2.5g of alpha–linolenic acid — the plant-based omega–3.
