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Recipe Category: Casserole
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Keto Green Bean Casserole Recipe
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
- Slice the onion thinly and separate into rings
- Mix together the bake mix or protein powder, salt, 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 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
- 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 350°F (180°C, or gas mark 4) and start your green beans cooking 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
- 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
- Drain your cooked green beans, and put them in a 1 1/2 -quart 1
- 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
Makes 6 servings
- Each with 11 g carbohydrate and 4 g of fiber, for a usable carb count of 7 g; 6 g protein
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