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Source: The Low-Carb Bible
Author: Elizabeth M. Ward, M.S., R.D. and Linda R. Yoakam, M.S., R.D., L.D.

Savory Green Bean Casserole

Ingredients:

2 tsp CRISCO® Oil
1 medium onion, chopped
1/2 medium green bell pepper, chopped
1 pkg (10 oz) frozen green beans, thawed
1 can (8 oz) tomatoes, drained
2 tbsp nonfat mayonnaise dressing
1/4 tsp salt
1/8 tsp crushed red pepper
1/8 tsp garlic powder
1/4 c plain dry bread crumbs

Directions:

Heat oven to 375 degrees. Oil 1-quart casserole lightly.  Place cooling rack on countertop. Heat 2 tsp oil in large skillet on medium heat. Add onion and green pepper. Cook and stir until tender. Add beans, tomatoes, mayonnaise dressing, salt, red pepper and garlic powder. Heat thoroughly, stirring occasionally. Spoon into casserole. Sprinkle with bread crumbs. Bake at 375 degrees for 30 minutes. Do not overbake. Remove casserole to cooling rack. Serve warm.

Makes 8 (1/2 cup) Servings.

Nutrients Per Serving:
51 Calories
8 g Carbohydrate
1 g Protein
26% Calories From Fat
1 g Total Fat
<1g Saturated Fat
0 mg Cholesterol
179 mg Sodium
2 g Dietary Fiber

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Broccoli Italian Style

Ingredients:

1 1/4 lbs broccoli
2 tbsp lemon juice
1 tsp olive oil
1 clove garlic, minced
1 tsp chopped fresh parsley
dash pepper

Directions:

Trim broccoli, discarding tough part of stems. Cut broccoli into florets with 2-inch stems. Peel remaining broccoli stems; cut into 1/2-inch-thick slices. Bring 1 quart water to a boil in large saucepan over high heat. Add broccoli; return to a boil. Reduce heat to medium-high. Cook, uncovered, 3 to 5 minutes or until broccoli is fork-tender. Drain; arrange evenly in serving dish. Combine lemon juice, oil, garlic, parsley and pepper in small bowl. Pour over broccoli, turning to coat. Let stand, covered, 1 to 2 hours before serving to allow flavors to blend.

Makes 4 Servings.

Nutrients Per Serving:
44 Calories
7 g Carbohydrate
3 g Protein
26% Calories From Fat
2 g Total Fat
<1 g Saturated Fat
0 mg Cholesterol
29 mg Sodium
3 g Dietary Fiber

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Dilly Beans

Ingredients:

1/4 c white wine vinegar
3 tbsp olive oil
1 tsp SPLENDA® Granular
1 tbsp minced fresh dill
1 1/2 lbs green beans, trimmed and rinsed

Directions:

In large bowl, whisk together vinegar, oil, SPLENDA® and dill. Set aside. Bring large saucepan of water to a boil; add green beans and cook until crisp-tender, about 3 minutes. Drain well. Add beans to dressing, tossing and stirring to coat beans. Add salt and pepper to taste. Cool beans to room temperature, stirring occasionally. Serve immediately or refrigerate until needed.

Makes 6 (1 cup) Servings.

Nutrients Per Serving:
101 Calories
7 g Carbohydrate
2 g Protein
63% Calories From Fat
7 g Total Fat
1 g Saturated Fat
0 mg Cholesterol
8 mg Sodium
3 g Dietary Fiber

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Vegetable Strata

Ingredients:

2 slices white bread, cubed
1/4 c shredded reduced-fat Swiss cheese
1/2 c sliced carrots
1/2 c sliced mushrooms
1/4 c chopped onion
1 clove garlic, crushed
1 tsp FLEISCHMANN’S® Original Margarine
1/2 c chopped tomato
1/2 c snow peas
1 c EGG BEATERS® Healthy Real Egg Product
3/4 c skim milk

Directions:

Place bread cubes evenly on bottom of greased 1 1/2-quart casserole dish. Sprinkle with cheese; set aside. In medium nonstick skillet, over medium heat, saute carrots, mushrooms, onion and garlic in margarine until tender. Stir in tomato and snow peas; cook 1 to 2 minutes more. Spoon over cheese. In small bowl, combine EGG BEATERS® and milk; pour over vegetable mixture. Bake at 375 degrees for 45 to 50 minutes or until knife inserted in center comes out clean. Let stand 10 minutes before serving.

Makes 6 Servings.

Nutrients Per Serving:
83 Calories
10 g Carbohydrate
8 g Protein
13% Calories From Fat
1 g Total Fat
<1 g Saturated Fat
3 mg Cholesterol
161 mg Sodium
1 g Dietary Fiber