Keto Casserole

Keto Green Bean Casserole

Keto Green Bean Casserole

Ingredients

• 1 medium onion
• 1/4 cup (30 g) low-carb bake mix or rice protein powder
• 1/4 teaspoon salt
• 1/4 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
• 1/2 teaspoon worcestershire sauce
• 1/2 teaspoon chicken or beef bouillon concentrate
• 1 teaspoon soy sauce
• salt and pepper to taste
• 1/2 teaspoon guar or xanthan gum

Method

1. Slice the onion thinly and separate into rings
2. Mix together the bake mix or protein powder, salt, and paprika
3. 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
4. Heat about 1/4 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
5. Drain on absorbent paper
6. You can do this part well in advance, if you like
7. When you’re ready to make your casserole, preheat oven to 350°F (180°C, or gas mark 4) and start your green beans cooking you can steam them if you prefer
8. While that’s happening, drain the liquid off the mushrooms and reserve it
9. Saute the mushrooms and the minced onion in the butter until the onion is limp and translucent
10. Now add the cream, the reserved mushroom liquid, the worcestershire sauce, the bouillon concentrate, and the soy sauce and stir
11. Then add salt and pepper to taste
12. Either pour this mixture into a blender or use a hand blender
13. 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
14. Drain your cooked green beans, and put them in a 1 1/2 -quart 1
15. L casserole dish that you’ve sprayed with nonstick cooking spray
16. Stir in the mushroom mixture and half of those fried onions
17. Bake for 25 to 30 minutes and then top it with the rest of the fried onions and bake for another 5 minutes

Makes 6 servings

1. Each with 11 g carbohydrate and 4 g of fiber, for a usable carb count of 7 g; 6 g protein