Directions:
- Rinse the beans in cold water and snap them into 1-inch lengths, discarding the tips. Remove any strings.
- Pour the chicken stock into a medium-sized cooking pot and bring to a boil over medium heat. Add the beans to the stock and cover until it boils again and then lower the heat to achieve a slow boil, covered, until the beans are tender but not mushy, (about 15 minutes).
- When the beans are done, set aside for a few minutes.
- Make the white sauce using a double boiler (you can make an improvised double boiler with a cooking pot with an inch of water in the bottom, in combination with a stainless steel salad bowl which sets atop of the pot). This white sauce CANNOT be prepared over direct heat or it will scorch.
- Melt the butter in the top section of the double boiler. Blend in the flour, seasoned salt, and white pepper, whisking constantly.
- When there are no lumps, add the pre-warmed milk (about 100 degrees F.) and continue to whisk until the sauce thickens. Once the sauce has thickened a bit (after about 5 minutes), allow the sauce to bubble, still whisking with some frequency, for about 15 more minutes. At the end of the 15 minutes of simmering, the white sauce is done and should be taken off the heat.
- Strain the chicken stock from the beans using a colander (save this stock in the refrigerator for your next batch of home made vegetable soup), reserving one-quarter cup of stock to blend into the white sauce.
- Pour the drained beans into a cooking pot with the white sauce, including the quarter cup of broth, and add the Mrs. Dash and stir. Re-heat until it bubbles slightly and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 124.84 Kcal (523 kJ) | ||
| Calories from fat | 44.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.91g | 8% | |
|---|---|---|---|
| Cholesterol | 14.71mg | 5% | |
| Sodium | 365.46mg | 15% | |
| Potassium | 333.18mg | 7% | |
| Total Carbs | 14.3g | 5% | |
| Sugars | 6.89g | 28% | |
| Dietary Fiber | 1.84g | 7% | |
| Protein | 6.61g | 13% | |
| Vitamin C | 6.8mg | 11% | |
| Iron | 0.6mg | 3% | |
| Calcium | 101mg | 10% | |
| Amount Per 100 g | |||
| Calories | 53.48 Kcal (224 kJ) | ||
| Calories from fat | 18.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.1g | 8% | |
|---|---|---|---|
| Cholesterol | 6.3mg | 5% | |
| Sodium | 156.54mg | 15% | |
| Potassium | 142.71mg | 7% | |
| Total Carbs | 6.13g | 5% | |
| Sugars | 2.95g | 28% | |
| Dietary Fiber | 0.79g | 7% | |
| Protein | 2.83g | 13% | |
| Vitamin C | 2.9mg | 11% | |
| Iron | 0.3mg | 3% | |
| Calcium | 43.3mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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