Mom's Green Bean Casserole

4 tablespoons unsalted butter

4 tablespoons all-purpose flour

3 tablespoons grated onion

1 teaspoon sea salt

½ teaspoon ground white pepper

2 teaspoons sugar (a packet of sugar substitute, like stevia)

2 cups sour cream

4 (14.5 ounce) cans French-cut green beans, drained

16 ounces Swiss pasteurized, prepared cheese product, slices

3 ounces sliced almonds

Place the oven rack in the center position and begin heating the oven to 450 degrees.

Spray the interior bottom and sides of a 13-by-9-inch glass casserole dish with vegetable oil. Set aside.

In a large saucepan, over medium to medium-high heat, melt the butter and then add the grated onions. Cook, stirring often for 4 minutes, or until soft. Add and stir in the flour and cook, stirring often, for five minutes.

Reduce the heat to low and add the salt, pepper and sugar (or sugar substitute), and then stir in the sour cream. Add the Swiss cheese product slices a few at a time, stirring them each time until they begin to melt. Keep adding slices and stirring until they are all added and melted, producing a smooth sauce. (If the sauce is too thick, thin it with some milk.)

Add drained green beans to the cheese sauce, stirring well until coated with sauce. Spoon the green bean mixture into the prepared casserole dish, spreading it to the edges and leveling the surface. Evenly distribute sliced almonds over the top. Bake for 20 to 25 minutes, until heated through (should be bubbling around the edges and the nuts should be lightly browned). Serve immediately.

Serves 12

Nutrition values per serving: 260 calories (77.8% from fat), 22.4 g fat (11.3 g saturated fat), 11.2 g carbohydrates (8.9 net carbs), 5.2 g sugars, 2.3 g fiber, 8.8 g protein, 55 mg cholesterol, 925 mg sodium.

SaltSense: Omitting the added salt and using no-salt-added green beans reduces the sodium per serving to 498 milligrams.

Don Mauer