The Best Green Bean Casserole, it’s bariatric friendly
Green Bean Casserole, a bariatric recipe
The dish everyone is expecting at holiday gatherings and is so easy to make, it can be made any day of the week. Its smooth sauce and unmatched savory flavor combined with its simplicity make our bariatric-friendly Green Bean Casserole.
We took this classic holiday staple and gave it a bariatric twist by excluding as many unnecessary calories as we could. Rather than adding dairy or butter, we went with almond flour and almond milk which both have fewer calories. Not only did the almond milk give our sauce a creamy texture it also added flavor.
Scroll down for the full green bean casserole recipe and PDF download ⬇️
This recipe was a lot of fun to create as it was the first time we at WLS Afterlife blanched green beans. Blanching is a process that can be done to fruits but mostly vegetables to help tenderize them. Once you bring your green beans to a boil, you then remove them from your pot and simply set them in a bowl of ice-cold water to halt the cooking process.
After the blanching process, you’re left with crispy, tender, vibrant green vegetables. It’s important to note that blanching green beans is common for frozen or fresh green beans. If you decide to use canned green beans, then blanching is not necessary.
Looking for Bariatric Kitchen Appliances or other tools? Check out our Amazon Storefront
Another unique process we incorporated into this recipe was our slurry mix. A slurry is a mixture of solids denser than water suspended in liquid, usually water. In this case, we added water to our almond flour and combined that with our sauce which brought all of the flavors together, from the mushrooms and onions to the almond milk and minced garlic.
If you’re looking to make this low-calorie, dairy-free, green bean casserole, let us know on social media. We’d love to see how you enjoy it!
Green Bean Casserole Ingredients
1 bag of fresh green beans
1 package of fresh mushrooms
1/2 onion
1T minced garlic
1T soy sauce
1/2C chicken stock
3/4 almond milk
2T almond flour
2T water
Salt & pepper
Non-stick spray
Here is the total nutritional information for the Green Bean Casserole recipe:
- Calories: 180 kcal
- Fat: 7 g
- Carbohydrates: 20 g
- Protein: 6 g
- Fiber: 6 g
- Sugars: 6 g
- Sodium: 450 mg
Directions
1. Trim green beans, slice mushrooms, and chop onion
2. Bring a pot of water to a boil. Blanche green beans 4-5 minutes
(Blanching is a cooking process in which a food, usually a vegetable or fruit, is scalded in boiling water, removed after a brief, timed interval, and finally plunged into iced water to halt the cooking process.)
3. Spray pan with non-stick spray. Saute mushrooms and onions
4. add 1T minced garlic, salt, and pepper to taste, 1T soy sauce, 1/2C chicken stock, 3/4C almond milk. Simmer for 5 minutes.
5. Make a slurry by stirring 2T almond flour with 2 tablespoons of water. Add to sauce and stir until thickened.
6. Add 1/3 of sauce to the dish. Layer on the green beans. Top with remaining sauce.
7. Bake at 375° for 20 minutes.
WLS Afterlife posts healthy, bariatric friendly recipes weekly!
Sign up for our newsletter to be notified.
As always, we recommend our WLS Afterlife viewers follow their doctor’s dietary guidelines, regardless of our recipe instructions. WLS Afterlife is dedicated to presenting new bariatric-friendly meals weekly so you can continue to enjoy the life you’ve worked so hard to enjoy! If we listed an ingredient you were told to avoid, write to us so we may provide you with plenty of other tasty alternatives.
WLS Afterlife is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to https://www.amazon.com/. WLS Afterlife will earn from qualifying purchases. This will not increase your cost.
