Green Bean Casserole

Green Bean Casserole

11 ingredients · 90 minutes · 10 servings

Ingredients

  • 2 lbs Green Beans (fresh, trimmed)
  • 1 tbsp Extra Virgin Olive Oil
  • 1 lb Mushrooms (baby bella, sliced)
  • 1 tsp Thyme
  • 1 Sea Salt & Black Pepper
  • 2 tbsps Butter
  • 1/3 cup All Purpose Gluten-Free Flour
  • 2 cups Chicken Broth, Low Sodium
  • 3 Garlic (cloves, minced)
  • 1/2 cup Parmigiano Reggiano (grated)
  • 1 Sea Salt & Black Pepper (to taste)
  • 4 ozs Crispy Onions (1 container)

Directions

  1. Preheat oven to 350 degrees F.
  2. Bring a large pot of salted water to a boil. Add green beans in two batches, cooking for 2-3 minutes per batch. Set aside.
  3. Place a large skillet over medium-high heat and add 1 tablespoon olive oil. Add the mushrooms, fresh thyme, salt, and pepper. Cook, stirring occasionally, until the mushrooms are nice and golden brown, about 4-6 minutes. Transfer to a bowl.
  4. In the same skillet you cooked the mushrooms, add 2 tablespoons butter and place over medium heat. Once butter melts, whisk in flour and cook for 15-30 seconds until a paste forms. Then, very slowly add 2 cups of the broth while you continue to whisk away any lumps. HINT: Whip vigorously.
  5. Once smooth, increase heat and bring mixture to a boil, then reduce heat and simmer for 5 minutes, stirring every so often, until sauce thickens up a bit, similar to a gravy. If it gets too thick, add 1/4 – 1/2 cup more broth.
  6. Once thick, turn off the heat and stir in the minced garlic and parmesan cheese. Season with salt and pepper to taste.
  7. Spray a 2 quart baking disk or 9×13-inch baking pan with nonstick cooking spray or grease with olive oil and butter. Add green beans and mushrooms; gently toss together.
  8. Pour the sauce all over, then cover with foil and bake for 25-30 minutes. Remove foil, add the crispy onions on top and bake for 5-10 more minutes.

Nutrition
Calories 184, Cholesterol 11mg, Fat11g, Sodium 107mg, Carbs 18g, Vitamin A 741IU, Fiber 4g, Vitamin C 12mg, Sugar 4g, Calcium 100mg, Protein 6g, Iron 1mg

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Damian Bramer Nutritionist

Damian Bramer, Nutritionist

Damian earned her bachelor’s in nutrition science from UC Davis, California and is a certified nutrition consultant. She provides nutrition guidance and education for people who suffer from a wide array of conditions such as autoimmune disease, degenerative diseases, mental illnesses, diabetes, cancer and most recently obesity. She has also provided support for specialty groups such as athletes, adolescents, and the elderly.

She believes the best way to maintain good health is to adopt eating and lifestyle habits that are sustainable for the long term. These habits should not only be manageable but enjoyable to you as well. They should support your individual energy requirement, optimize your digestive health, lower inflammation, and keep your blood sugar balanced.

Strengthening the body’s systems and improving the quality of life with whole foods nutrition is the common goal for all her patients.