Healthy Recipes
Wheat-Free Dairy-Free Green Bean Casserole
I love it when the dietitians at LMI can take an old classic and make it just as good in a low allergen diet form. This recipe does that for one of my all time favorites, green bean casserole. As a bonus, you are getting two recipes in one. Use the first part of the recipe to make wheat-free onion rings as a delicious occasional side dish. They are really good on their own and simple to make.
Serves: 8
Time to Table: 45 minutes
Healing Nutrient Spotlight
Excellent source of vitamin C
Good source of vitamin A, riboflavin, niacin, folate, copper, manganese
Ingredients*
Olive oil cooking spray
1 large onion, cut into 1/2-inch slices and separated into rings
5 T. white or brown rice flour
salt and pepper
1 1/2 lb. green beans, trimmed and cut into bite-sized pieces, if desired
1 T. butter
1 large shallot, finely chopped (about 1/4 cup)
1 10-oz. container white mushrooms, sliced
1 cup chicken broth
1/2 cup unsweetened almond milk
*Select organic ingredients for optimum nutrition.
Preparation
Preheat oven to 425°F. Line a large cookie sheet with parchment paper and spray with olive oil spray. Toss onion and 2 T. rice flour with 1/8 tsp. salt in a bowl to coat onions with flour. Spread onions in a single layer on the cookie sheet and spray with olive oil spray. Bake for 14 minutes, stir onions to turn, and then spray again, baking 15 more minutes or until onions are crisp.
While onions are baking, cook green beans in large pot of hot water for 5 to 10 minutes or until tender-crisp. Drain beans in colander, rinse with cold water, drain again and set aside.
In medium saucepan, cook shallots in melted butter for about 2 minutes. Add mushrooms, stirring frequently until tender. Stir in 1/2 tsp. salt, 1/4 tsp. pepper, and 3 T. rice flour and cook for 1 minute. Add broth and almond milk, turn heat to high and heat to boiling while stirring constantly. Reduce heat to low and cook for 2 minutes. Combine beans and mushroom sauce in 2 qt. baking dish. Bake for 15 minutes, stir, and then top with onions. Bake for 5 more minutes or until sauce is bubbly.
Nutrition
90 calories, 4 g protein, 15 g carbohydrates, 2 g fat, 1 g saturated fat, .43 g monounsaturated fat, .17 g polyunsaturated fat, 4 mg cholesterol, 5 g sugar, 4 g fiber, 715 IU vitamin A, .14 mg thiamin, .25 mg riboflavin, 2.37 mg niacin, .64 mg pantothenic acid, .15 mg vitamin B-6, 43 mcg folate, 17 mg vitamin C, 33 IU vitamin D, 55 mg calcium, .25 mg copper, 1.51 mg iron, 30 mg magnesium, .27 mg manganese, 395 mg potassium, 3.87 mcg selenium, 250 mg sodium, .54 mg zinc
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Tags: casserole, dairy free diet, green beans, vitamin c, wheat free diet
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