Healthy Creamy Green Bean Casserole

Healthy Creamy Green Bean Casserole
COMMENTS
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    [ID] => 7166
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    [post_date] => 2015-11-18 11:02:09
    [post_date_gmt] => 2015-11-18 17:02:09
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    [post_title] => Healthy Creamy Green Bean Casserole
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    [post_modified] => 2016-02-12 17:48:34
    [post_modified_gmt] => 2016-02-12 23:48:34
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    [guid] => http://llbalanced.com/?post_type=recipe&p=7166
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11.18
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TOTAL TIME :1 hour10minutes
10servings
INGREDIENTS
  • C A S S E R O L E
  • 8 cups steamed or blanched green beans, 2/3" pieces
  • 3 tablespoons extra-virgin olive oil
  • 1 small sweet onion, sliced into 1/4 inch thick half-moons
  • 10 ounces sliced baby bella mushrooms (I get TJ's pre sliced)
  • 2 cloves garlic, minced
  • 1 1/2 cups full fat canned coconut milk
  • 2 tablespoons low-sodium Tamari (sub soy sauce)
  • 2 cups low-sodium chicken stock (recommended free-range organic)
  • 2 tablespoons Dijon mustard
  • 2 teaspoons sea salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried oregano
  • 2 tablespoons arrowroot starch (sub non GMO cornstarch)
  • T O P P I N G - MIX TOGETHER, SET ASIDE
  • 1 cup gluten-free panko bread crumbs
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon sea salt
DIRECTIONS
  1. Preheat oven to 350 degrees. Grease a 9 x 13 casserole dish with olive oil or butter.
  2. Heat a large sauté pan to medium-high heat and add 1 tablespoon olive oil. Turn pan to coat with oil. Add sliced onions and allow to brown without stirring, for 5-6 minutes. You want to burn the edges slightly. Flip onions with a spatula and cook another 5-6 minutes to brown the other side. Add 1/2 cup water to the pan to deglaze, scraping the bottom and mixing it with the water. Turn down to medium-low heat and cook another 10 minutes.
  3. Remove onions from pan and set aside. Add 2 more tablespoons olive oil to pan, turn to medium heat and add sliced mushrooms. Cook 3-4 minutes without stirring to brown slightly, then flip and cook another 2-3 minutes. Add minced garlic and saute 30 seconds, stirring.
  4. Add coconut milk, chicken stock, mustard, tamari, salt, pepper, garlic powder, onion powder and oregano. Stir to combine. Cook for 15 minutes or until the liquid has reduced by approximately half and has thickened.
  5. Whisk arrowroot starch with 6 tablespoons water and add to sauté pan. Stir to incorporate and cook another 2-3 minutes until liquid has thickened even more. Remove pan from heat.
  6. Add steamed green beans and caramelized onions to casserole dish and pour mushroom mixture over. Stir to incorporate evenly. Top with Panko mixture. Optional but recommended: drizzle top with extra virgin olive oil. Bake for 30 minutes. Allow to cool 10 minutes before serving.
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  • Emily

    Can’t wait to try this for our family’s Thanksgiving! I see Tamari in the directions but not the ingredient list, when don’t add that and how much? Thanks!

    • hi Emily! apologies! I just added it into the ingredient list, and it shouldn’t affect the nutrition in any significant way. Let me know how it goes!

  • Courtenay

    Hi! I just bought your book and I’m really excited to try these recipes, this one ecspecially. I’m wondering what I can use to replace the coconut milk though. Any suggestions would be wonderful as I see it’s used in a lot of the recipes!

    • Laura Lea Goldberg

      Hi! The best substitute is full fat cow’s milk. Coconut milk is really thick and creamy compared to boxed milks, which is why I use it!

      • Courtenay

        Thank you!

  • Crystal DeLeon

    Hey Laura is there anything I can replace the mushrooms with or are they necessary for flavor? Thanks!

    • Laura Lea Goldberg

      Hi! I do think they make a really nice texture contrast, and i’m not totally sure what could replace them. BUT you could probably leave them out and just add some more green beans! Let me know if you give it a try xx.

  • taylor meyer

    hi laura! I am hoping to make this for tomorrow! is it better to use unsweetened full fat coconut milk or sweetened? many thanks!

    • Laura Lea Bryant

      Definitely unsweetened! I hope it turns out well!

      • taylor meyer

        i thought so just wanted to make sure! thank you so so much! my sister in law has is lactose intolerant and also has MS so tries to eat gluten free and this is the PERFECT alternative to my moms green bean casserole!

        • Laura Lea Bryant

          Wow, I am so honored!!!! I hope she loves it! xoxo