This low-carb green bean casserole is perfect for a light but filling dinner
03/24/2021 / By Joanne Washburn / Comments
This low-carb green bean casserole is perfect for a light but filling dinner

Busy weeknights will have you eating heated canned food for several nights in a row if you’re not careful. But as convenient as they are, these foods do very little for your health and nutrition.

So ditch the canned junk and whip up your own healthy dinners instead. If you’re worried about meal prep throwing a wrench in your schedule, don’t be. This recipe for a low-carb green bean casserole will take less than an hour of your time to make.

Green beans, a superfood full of fiber

Green beans, string beans, snap beans – whichever name you prefer, they’re all the same fat-free vegetable rich in cholesterol-lowering fiber. Green beans are also low in calories, which makes them perfect for people looking to lose a bit of weight.

Green beans are also a great source of essential vitamins and minerals that support your health in several ways. Vitamin C, for instance, helps fortify your immune system against diseases, while vitamin K helps your body make the proteins needed for blood clotting. Vitamin K also helps keep your bones strong and healthy.

Additionally, the B vitamins in green beans help reduce homocysteine levels in your blood. If your homocysteine levels are too high, you risk developing memory problems and other brain-related issues.

Recipe for low-carb green bean casserole

As tasty and as comforting as they are, many hearty casserole dishes are made with all sorts of pre-made ingredients (canned or boxed) that are full of preservatives and other additives. These foods provide very little nutrition and may even cause health problems because of the toxic chemicals added to them.

Luckily, you can still enjoy a nice, hearty green bean casserole without using these unhealthy pre-made ingredients. Here’s a fairly easy recipe for a filling low-carb casserole:

Ingredients for 4 servings:

  • 6 garlic cloves, minced
  • 1 small onion, diced
  • 1 large onion, thinly sliced
  • 7 cups halved green beans
  • 4 cups sliced mushrooms, divided
  • 2 cups chicken bone broth
  • 1 cup coconut cream
  • 1 cup unsweetened coconut milk
  • 1/2 cup almond flour
  • 3 tablespoons coconut oil
  • 2 tablespoons onion powder
  • 2 tablespoons avocado oil
  • Black pepper, to taste
  • Kosher salt, to taste

Preparation:

  1. Preheat the oven to 375 F.
  2. To make the mushroom sauce, add a tablespoon of coconut oil to a pot over medium heat. Add 2 1/2 cups of mushrooms and diced onions. Cook until the onions are soft. Add garlic and cook for 2 more minutes.
  3. Add the chicken bone broth, coconut cream and coconut milk. Season to taste with salt and pepper. Bring to a boil. Once boiling, reduce heat and simmer for 20 minutes.
  4. Remove from heat. Using an immersion blender, blend until smooth. You can also wait for the mixture to cool for a few minutes. Pour it into a regular blender and blend until smooth. Set aside.
  5. Heat another tablespoon of coconut oil in a skillet, then add the remaining mushrooms and sliced onions. Cook until the onions are soft. Remove the mushrooms and onions and set them aside on a plate.
  6. To the same skillet, add the green beans and stir fry until done. Remove from heat and set aside.
  7. In a bowl, mix almond flour, onion powder and the remaining coconut oil.
  8. In another bowl, toss the cooked green beans, mushrooms and onions in the mushroom sauce.
  9. Pour the green bean mixture into a casserole dish. Top with the almond flour mixture, then bake for 20 minutes or until the topping is brown and crispy. Serve immediately.

Sit down to a light but filling, nutritious dinner when you whip up this low-carb green bean casserole. Try serving it with a few slices of whole-grain bread or a colorful bowl of fruit salad for a truly well-rounded meal.

Sources:

MindBodyGreen.com

VeryWellFit.com

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