November 17, 2021
Green Bean Casserole
Tender green beans in a creamy mushroom sauce get topped with a crispy pork panko for a delicious low carb version of this holiday classic casserole.
Servings: 8
Calories: 251kcal
Ingredients
- 2 pounds green beans ends trimmed and halved
- 3 tablespoons butter or butter flavored coconut oil for dairy-free
- 1/2 pound mushrooms sliced
- 4 garlic cloves minced
- 1/4 teaspoon thyme dried
- pinch of nutmeg optional
- 1 1/2 cups chicken broth
- 1 1/2 cups heavy cream or cashew cream for dairy-free
- 1/8 teaspoon black pepper fresh ground
- 1/16-1/8 teaspoon glucomann optional, thickener (start with less and add more as desired)
- 1/2 cup pre-seasoned pork panko
- zest and juice of 1 lemon optional
- 2 tablespoons parsley minced, optional
Instructions
- Preheat the oven to 425ºF.
- Bring a large pot of water (at least 4 quarts) to a boil and season it generously with a tablespoon of salt. Add the green beans and cook to blanch for 3-5 minutes, or until the beans are just tender crisp. Drain well and transfer the beans to an ice water bath to stop the cooking (this will also help retain the bright green color). Once cool, drain completely and set aside.
- Add butter to a large pan over medium-high heat and add the mushrooms and 1/2 teaspoon salt. Cook, stirring occasionally until the mushrooms release their liquid and the liquid evaporates, about 5 minutes. Add the garlic, thyme, and nutmeg, if using, and cook until fragrant, about 1 minute more. Add the broth, cream, pepper, and glucomann. Simmer for 10 minutes, or until thickened. Adjust seasoning with more salt and pepper, as desired. Remove from heat and stir in green beans.
- Pour the mixture into a greased 13×9-inch baking dish and spread evenly. The prepared dish can be refrigerated at this point for up to 2 days (if baking from chilled, bake for 10 minutes in a preheated 425ºF oven before adding the panko topping and baking as follows). When ready to bake, sprinkle with pork panko and bake for 10-15 minutes, or until the top is golden and the sauce is bubbling. Squeeze a bit of lemon over top and sprinkle with zest and parsley, if using, serve.
Notes
Protein:Energy Ratio: 0.17
Nutrition Facts
Green Bean Casserole
Amount per Serving
Calories
251
% Daily Value*
Fat
22
g
34
%
Saturated Fat
11
g
69
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
7
g
Cholesterol
63
mg
21
%
Sodium
268
mg
12
%
Potassium
407
mg
12
%
Carbohydrates
12
g
4
%
Fiber
5
g
21
%
Sugar
4
g
4
%
Protein
5
g
10
%
Vitamin A
1628
IU
33
%
Vitamin C
18
mg
22
%
Calcium
79
mg
8
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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