Green Bean Casserole Redo

GREEN BEAN CASSEROLE REDO

FOOD-AS-MEDICINE:

The benefits of eating green beans range from cardiovascular heath to cancer prevention to bone health. Green beans contain both Vitamin C and Vitamin A; antioxidants that work to remove free radicals from the body and help prevent any oxidative damage that can lead to cancer. The Vitamin K in green beans improves bone health by helping to prevent breakdown of bones. This vitamin is also an essential component of our body’s blood clotting process. Green beans are also a very good source of manganese, fiber, folate, B vitamins.

INGREDIENTS:

1 lb. Fresh Green Beans – Cleaned, Trimmed and Halved

½ Cup Almond Flour

1 tsp. Sea Salt

½ tsp. Black Pepper

1/2 Onion – Thinly sliced

2 Tbsp Avocado oil

2 Large Shallots – Thinly sliced

8 oz. Mushrooms – Rough Chopped

2 Tbs. Grassfed Butter

3 Large Cloves Garlic – Minced

½ Cup Chicken Bone Broth

½ Cup Heavy Cream or Coconut Milk

¼ Cup Parmesan Cheese – Grated

DIRECTIONS:

Preheat oven to 400 degrees F. 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, avocado oil.  Once oil is hot, add breaded onions and shallots in small batches and fry until crispy and golden brown.  Remove from oil and spread out on a paper towel to remove excess grease.

Drain skillet and reduce heat to medium.  Add mushrooms, butter and garlic to pan.  Sauté mushrooms and garlic for 5 minutes. 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 pan.  Spread crispy onions and shallots out evenly around the perimeter of this dish.  Bake for 15 minutes.

Makes Servings 8 

Nutrition facts: Calories: 155, Carbs: 8 g, Fat:  11 g, Protein: 5 g