Bright Green Bean Casserole
This quick keto casserole boasts the brightest green beans, and can be assembled a day in advance.
The luxuriously thick and creamy base feels fancy, but is very easy to prepare.
Perfect Color
Overcooked green beans are easy to spot: drab, olive color and a mushy texture. Overcooking also causes nutrient loss.
Instead, use this “cook and shock” method to achieve your brightest beans yet.
Easily Re-Invent with Flavor
Which flavors work with green beans?
Green beans pair beautifully with lemon, olive oil, butter, garlic, onions, mushrooms, dill, basil, soy/Worcestershire sauce, almonds, pecans, walnuts, and of course, bacon.
Bright Green Bean Casserole
134 cal – 5.3g net carbs per serving
(1074 cal – 42.8g net carbs in total recipe)
Servings: 8
Ingredients
1 lb green beans, trimmed
4 tbsp dry white wine
4 oz onion, minced
1 clove garlic, minced
1 tbsp parsley, minced
1 tsp lemon zest
6 oz cream cheese, softened
4 oz sharp cheddar cheese, grated
1 tsp Worcestershire sauce
1 1/2 tsp Dijon mustard
3/4 c chicken stock/broth
1/4 tsp pepper
Directions
Preheat oven to 350 F. Butter a large oven-safe skillet or 8″ x 8″ oven-proof dish.
Cook green beans (Add 4 tbsp water and steam in microwave on high power for 4-5 minutes. Or, boil on the stove 8-10 minutes.) Test for done-ness, and drain.
TIP: For the brightest beans, use the “cook and shock” method (below).
In a large bowl, toss together green beans, wine, onion, garlic, parsley and lemon zest.
In a separate bowl, add softened cream cheese, cheddar, Worcestershire, mustard and chicken stock. Mix until completely combined. You can also mix over a very low heat.
Pour the cheese sauce into the prepared skillet or dish. Add the green beans. Drizzle a little sauce over the beans. Sprinkle with shredded cheese (optional) and pepper.
Bake at 350 F, 20 to 25 minutes, until bubbly. Serve warm.
Nutrition
Total Recipe: 1074 Calories; 78.8g Fat (66% calories from fat); 34.1g Protein; 57.8g Carbohydrate; 15g Fiber.
Per Serving: 134 Calories; 9.9g Fat (66% calories from fat); 4.3g Protein; 7.2g Carbohydrate; 1.87g Fiber.
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Get the Brightest Beans
Cook green beans quickly using high heat, preferably in small batches.
Blanching or steaming are ideal methods. Properly cooked, your green beans should retain a slightly crisp texture, and a vibrant green color.
Cook and Shock
Achieve the brightest beans by cooking in three stages: blanch them, shock them, saute/bake them.
This method works also with broccoli, asparagus and snap peas.
Blanch/Steam
Blanching green beans only a few minutes intensifies their color dramatically.
Bring a large pot of water to a boil.
Blanch/steam your veggies only a few minutes, or until they are just short of ideal tenderness.
Shock
After blanching, cool the temperature of the green beans as quickly as possible.
Set up your shocking apparatus, a large bowl or pot filled with cold water and ice.
Use tongs or a slotted spoon to pull the beans from the hot water, and place them into the cold bath.
Remove the green beans when cool, shake out the excess water, and blot dry on paper towels.
Saute/Bake
Use your bright green beans immediately in your favorite recipe.
Or, transfer to a resealable bag/container and refrigerate up to one day.
Category: Veggies
