Wednesday, December 1, 2010

Low Carb Menu: Green Bean Casserole with Chicken


I love green bean casserole but the original recipe has a lot of issues. First, there's the cream of mushroom soup which is not only highly processed, but full of carbs. Then there are the canned beans which are full of chemicals like BPA.

Not really healthy.

However, luckily the major flavor/texture ingredient, the Durkee onions, are low carb so the recipe is amenable to being modified for both low carb and low chemical eating. Here's how I do it.

Oh wait, before I forget, if you are shopping Amazon this year, please consider using my affiliate link. Proceeds go toward replacing my Kitchen Aid mixer, which I rely on heavily due to a bum wrist. It doesn't cost you anything, I don't know who orders what or where things go or even if people clicked from this post.


Ingredients


-1 bag frozen green beans
-1 package of Durkee Fried Onions
-1 lb chicken, cooked and cubed (leftovers are GREAT for this recipe, you can also use canned chicken in a pinch, although we are trying to avoid cans here)
-2 tbsp butter
-1 diced onion
-Diced button mushrooms
-1 can chicken stock
-1 1/2 cups heavy whipping cream
-Thickener such as 1/4 cup flour or guar gum or other low carb thickener.

(Note:Yes the flour is carby, but not terribly so. It has just 20 carbs and we're going to get between 6 to 8 servings here which will keep flour carbs to under 5g per serving. For those who haven't ordered low carb thickeners yet--like me!--it's helpful to know how to make this with what is handy.)

Instructions:

(And yes, the pics won't line up with the text, sorry about that!)

1. Fill casserole dish with the still frozen green beans and chicken.


2.Saute the onions and mushrooms in butter until browned. Tip: Have the liquids measured out and ready to go, you're going to need them fast.


3.Sprinkle onions and mushrooms with your thickener and stir very quickly for about 30 seconds.


4.Add the chicken stock and quickly scrap the bottom of the pan.


5.Add the cream.


6.Stir, stir, stir, stir, stir. If there are clumps of thickener, use a whisk.


7.Pour over chicken and green beans.


8.Stir in 1/4 to 1/2 the can of Durkee Onions.


9. Top the casserole with the remaining onions.


And.....


Wait for it...

Trying to line up these pics is a nightmare....







10.Bake at 350F for 30 minutes and Ta Dah!


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