Low Carb Green Bean Casserole
Try this Low Carb Green Bean Casserole recipe, or contribute your own.
Try this Low Carb Green Bean Casserole recipe, or contribute your own.
- 3 cloves garlic minced
- 2 tablespoons butter
- 1 teaspoon sea salt
- 1 small onion thinly sliced
- â½ cup chicken stock
- â½ cup heavy cream
- â½ teaspoon black pepper
- â¼ cup grated parmesan cheese
- 2 large shallots thinly sliced
- 1 pound fresh green beans cleaned, trimmed and halved
- â½ cup blanched almond flour (i use this brand)
- 8 ounces cremini mushrooms rough chopped
- avocado oil (or frying oil of your choice)
- Carbohydrate 9.85545940580591 g
- Cholesterol 7.62578125327025 mg
- Fat 3.08214099971122 g
- Fiber 2.4843878623408 g
- Protein 2.65153264149043 g
- Saturated Fat 1.85934668456871 g
- Serving Size 1 1 Serving (123g)
- Sodium 246.258133171261 mg
- Sugar 7.37107154346512 g
- Trans Fat 0.275190308540615 g
- Calories 70 calories
Step-by-step
- In a large pot of salted water, bring the green beans to a boil. Boil for 5 minutes.
- Drain in colander and submerge the beans in an ice water bath to shock them and stop the cooking process. Drain and set aside.
- In a large mixing bowl, combine almond flour, sea salt, and black pepper. Add onions and shallots and toss until they are well coated.
- In a large skillet over medium-high heat, heat ½ inch of avocado oil. Once the oil is hot, add breaded onions and shallots in small batches and fry until crispy and golden brown.
- Remove them from the oil and spread out on a paper towel to remove excess grease.
- Drain skillet and reduce heat to medium. Add the mushrooms, butter and garlic to the pan.
- Sauté the mushrooms and garlic for 5 minutes.
- Preheat oven to 400°
- To the skillet, add heavy cream, and chicken stock. Bring to a boil over medium heat and then reduce heat to low and let simmer to thicken. Once sauce has started to thicken, stir in Parmesan cheese.
- Add green beans to sauce and stir until they are coated. Transfer mixture to a casserole dish. Spread crispy onions and shallots out evenly around the perimeter of this dish.
- Bake 15 minutes.
My Low-Carb Green Bean Casserole Adventure: A Busy Mom's Delicious Discovery
As a working mom, time is my most precious commodity. Dinner needs to be quick, healthy, and, let’s be honest, something the whole family will enjoy. Traditional green bean casserole? Delicious, but loaded with carbs. That's where my low-carb version comes in – a game-changer for our family dinners. It’s surprisingly easy to make, and the flavor is richer and more satisfying than I ever imagined.
I started my culinary journey with a simple desire: to create healthier versions of classic dishes without sacrificing taste. This low-carb green bean casserole perfectly embodies that mission. I swapped out the traditional creamy mushroom soup and fried onions for healthier alternatives, resulting in a lighter, more flavorful dish. The crispy, almond-flour-coated onions add a satisfying crunch, while the creamy sauce, made with heavy cream and chicken stock, provides a rich and comforting base. The entire process, from prepping the ingredients to baking the casserole, takes less than an hour, making it ideal for busy weeknights.
The beauty of this recipe lies in its adaptability. Feel free to experiment with different mushrooms – shiitake or oyster mushrooms would add a unique earthy flavor. You can also adjust the amount of spices to your liking. A dash of nutmeg or thyme would complement the dish beautifully. And don't be afraid to get creative with the toppings! A sprinkle of toasted pecans or a drizzle of balsamic glaze could elevate this casserole to the next level.
Beyond the deliciousness, this recipe has become a symbol of my commitment to a healthier lifestyle. It's a testament to the fact that you don't have to compromise on taste when embracing healthier eating habits. This casserole is perfect for potlucks, family gatherings, or a cozy weeknight meal. The satisfaction of creating something both healthy and delicious is immeasurable.
This low-carb green bean casserole is more than just a recipe; it's a testament to the power of mindful cooking. It's a reminder that even the busiest of schedules can accommodate delicious and nutritious meals. By carefully choosing our ingredients and focusing on simple techniques, we can transform classic dishes into healthier, more satisfying options. So, try this recipe, and I guarantee it will become a staple in your family's dinner rotation.
I encourage you to share your own variations and experiences with this recipe. What adjustments did you make? What did your family think? Let's create a community where we can share our culinary adventures and inspire each other to cook healthier, happier meals. The comments section is the perfect place to start!
Tips and Variations:
Mushroom Magic: Experiment with different types of mushrooms, such as shiitake, oyster, or a mix of cremini and portobello for a more complex flavor profile.
Spice It Up: Add a pinch of nutmeg, thyme, or even a little cayenne pepper for an extra kick. Adjust seasoning to your preferences.
Toppings Galore: Get creative with toppings! Toasted pecans, crumbled bacon, or a drizzle of balsamic glaze are all delicious additions.
Make It Ahead: Assemble the casserole ahead of time and bake it just before serving. This is a great option for meal prepping or entertaining.
Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
