Holiday Green Bean Casserole Recipe - Low Carb & Healthy
Low carb recipe for Holiday Green Bean Casserole which belongs to the Sides recipe category.
- 1 medium onion
- cup (30 g) low-carb bake mix or rice protein powder
- teaspoon salt or Vege-Sal
- teaspoon paprika
- Oil for frying
- 4 cups (600 g) frozen green beans, cut style
- 1 can (4 ounces, or 115 g) mushrooms
- 2 tablespoons (20 g) minced onion
- 1 tablespoon (14 g) butter
- 1 cup (240 ml) heavy cream
- teaspoon Worcestershire sauce
- teaspoon chicken or beef bouillon concentrate
- 1 teaspoon soy sauce
- Salt and pepper to taste
- teaspoon guar or xanthan gum
Slice the onion thinly and separate into rings.
Mix together the bake mix or protein powder, salt or Vege-Sal, and paprika.
"Flour" the onion rings?the easiest way is to put the "flouring" mixture in a small paper sack and shake a few onion rings in it at a time.
Heat about inch (6 mm) of oil in a heavy skillet over medium heat and fry the "floured" onion rings, turning once, until golden brown and crisp.
Drain on absorbent paper.
You can do this part well in advance, if you like.
When you're ready to make your casserole, preheat oven to 350F (180C, or gas mark 4) and start your green beans cooking?I like to microwave mine on high for about 7 or 8 minutes, but you can steam them if you prefer.
While that's happening, drain the liquid off the mushrooms and reserve it.
Saute the mushrooms and the minced onion in the butter until the onion is limp and translucent.
Now add the cream, the reserved mushroom liquid, the Worcestershire sauce, the bouillon concentrate, and the soy sauce and stir.
Then add salt and pepper to taste.
Now you have a choice: you can either pour this mixture into a blender or use a hand blender.
Either way, sprinkle the guar or xanthan over the top and run the blender just long enough to blend in the thickener and to chop the mushrooms a bit?but not to totally puree them; you want some bits of mushroom.
Okay, we're on the home stretch.
Drain your cooked green beans, and put them in a 1 -quart (1.
4 L) casserole dish that you've sprayed with nonstick cooking spray.
Stir in the mushroom mixture and half of those fried onions.
Bake for 25 to 30 minutes and then top it with the rest of the fried onions and bake for another 5 minutes.
Each with 11 g carbohydrate and 4 g of fiber, for a usable carb count of 7 g; 6 g protein. For the record, this comes to just over half of the carb content of the original recipe?and just about the same calorie count.