Table of Contents
Green bean casserole is a classic dish often enjoyed during holidays and family dinners. However, traditional recipes can be high in carbohydrates and sugars, making them less suitable for those monitoring their blood sugar levels. This guide will walk you through making a delicious low-glycemic green bean casserole from scratch, ensuring you can enjoy this comfort food without the sugar spike.
Ingredients Needed
- 1 pound fresh green beans
- 1 cup sliced mushrooms
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1/2 cup almond flour
- 1/2 cup grated Parmesan cheese
- 1 cup unsweetened almond milk
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional: fresh thyme or rosemary for flavor
Preparation Steps
1. Prepare the Green Beans
Wash the green beans thoroughly and trim the ends. Blanch them in boiling water for 3-4 minutes until tender but still crisp. Drain and set aside.
2. Cook the Vegetables
In a skillet, heat the olive oil over medium heat. Add chopped onions and cook until translucent, about 3 minutes. Add sliced mushrooms and cook until browned. Stir in minced garlic and cook for another minute.
3. Make the Low-Glycemic Sauce
In a saucepan, combine almond milk, almond flour, Parmesan cheese, salt, and pepper. Whisk continuously over medium heat until the mixture thickens, about 5 minutes. Add herbs if desired for extra flavor.
4. Assemble the Casserole
Preheat your oven to 375°F (190°C). In a baking dish, combine the blanched green beans with the sautéed vegetables. Pour the sauce over the mixture and stir gently to combine. Spread evenly.
5. Bake and Serve
Bake uncovered for 20-25 minutes until bubbling and golden on top. Let it cool slightly before serving. Enjoy this healthy, low-glycemic green bean casserole with your favorite sides.