• 2 teaspoons canola oil
  • 1 large onion, thinly sliced
  • 1 medium onion, finely chopped
  • 3-1/4 cups sliced mushrooms
  • 1 clove garlic, minced
  • 1/4 cup all-purpose flour
  • 1 (16 ounce) can low-fat, low-sodium chicken broth
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • Pinch freshly ground nutmeg
  • 3/4 cup low-fat sour cream
  • Fresh ground black pepper to taste
  • 1/2 cup cornflake crumbs
  • 1 pound frozen green beans, or 4 cups lightly steamed green beans


  1. In a large nonstick skillet, heat 1 teaspoon oil over low heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)
  2. Preheat the oven to 425 degrees F.
  3. In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about 4-5 minutes. Stir in the mushrooms and garlic; continue cooking until the mushrooms release their juices, about 4 minutes.
  4. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bay leaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.
  5. In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly.
  6. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Recipe Yield: Yield: 6 servings

Nutritional Information Per Serving:

Calories: 155
Fat: 5 grams
Fiber: 4 grams
Sodium: 268 milligrams
Cholesterol: 10 milligrams
Protein: 7 grams
Carbohydrates: 25 grams
Sugars: 9 grams

Content Continues Below ⤵ ↷

Diabetic Exchanges

1 Starch, 2 Vegetable, 1/2 Fat

Book Title: Forbidden Foods Diabetic Cooking

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