![]() Bring a large pot of water to a boil on the stove top and chop the green beans into 2-inch pieces. While onions are sautéing, prepare the rest of the recipe. Set aside until ready to use (Note: If you perform this step ahead of time, you can transfer the onions to a bowl or even a tupperware container and store in the refrigerator until you’re ready to bake the casserole). Remove caramelized onions from the heat and stir in the almond flour. Reduce the heat to medium or medium-low and continue cooking, stirring occasionally, until the onions are are deeply golden-brown and caramelized, about 50 to 60 minutes. Sauté the onions, stirring occasionally, until they turn translucent and have softened. Add the avocado oil to a large non-stick skillet and heat to medium-high. The good news is, you can easily multi-task while the onions are caramelizing because they don’t require a huge amount of attention.īegin by caramelizing the onions. ![]() The most time-consuming part is caramelizing the onions. Preparing this healthy green bean casserole is simple and easy, and requires four main steps. Let’s bake it now! How to Make Healthy Green Bean Casserole: Green beans are boiled so that they’re nice and tender once the casserole is out of the oven.Īfter boiling and draining the green beans, we toss them in avocado oil and sea salt to make them extra amazing in the casserole. Green Beans: Fresh green beans (you can purchase them pre-washed and pre-trimmed to save time!), avocado oil, and sea salt. This mixture takes the place of condensed cream of mushroom soup from the traditional version. Bacon is cooked to render fat in order to sauté the mushrooms and garlic.Ĭoconut milk is added to this, along with seasonings and flour to make a creamy dreamy dairy-free sauce. Just thought I would mention that to set the expectation that the topping is more of a flavor blaster than it is a textural element.ĭairy-Free Sauce: Bacon, mushrooms, garlic, full-fat canned coconut milk, Italian seasoning, nutmeg, sea salt, gluten-free flour. I will say, the topping does not turn out as crispy as the iconic crispy onions on traditional green bean casserole. We caramelize a couple of onions to perfection then toss them in almond flour for the crispy onion topping. ![]() Ingredients for Healthy Green Bean Casserole:Ĭrispy Onion Topping: Onions and almond flour are all we need for the delicious topping. ![]() Great news!: This casserole saves very well, so you can prepare it up to 4 days before the holiday feast or your big event. Pro Tip: Read the whole recipe before you begin it so that you can figure out the best way of fitting it into your day. There are four main parts to preparing this recipe: caramelizing the onions for the topping, cooking the green beans, preparing the sauce, and finally, making the casserole itself.Įach step is super easy! If you look at the recipe as a series of steps, it won’t seem as daunting. Let me tell you, this casserole is AMAZING! It is well-worth the time and effort, is much healthier than classic green bean casserole, and will most definitely wow your guests! While this healthy green bean casserole is more involved than most of the recipes I post, the way I see it is we typically make a dish like this for a special occasion and special occasions call for special food. As it turns out, a good, fresh, health-conscious green bean casserole is actually ultra palate-pleasing! Now I feel as though I need to make up for lost time and put this beauty on repeat! Truthfully, I was never a huge fan of green bean casserole… That is…until I made this recipe. Powered by the ESHA Research Database © 2018, ESHA Research, Inc.Healthy Green Bean Casserole made dairy-free and gluten-free is a marvelously flavorful side dish perfect for any gathering! This healthier keto green bean casserole recipe is fun to assemble and is the ultimate crowd-pleaser. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. (-) Information is not currently available for this nutrient. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
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