Green Bean Casserole

Bariatric Friendly Green Bean Casserole

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. 

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. 

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, holiday-inspired dish, let us know on social media. We’d love to see how you enjoy it!

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.



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

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. 

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