green bean casserole - 5.3g

Alton Brown's Green Bean Casserole
altered to be low carb from http://www.mentalfloss.com/blogs/archives/152192#

For the topping:
1 medium onions, thinly sliced
1/4 cup almond flour
2 tablespoons low carb breadcrumbs (homemade)
1 teaspoon kosher salt
Non-stick spray

For beans and sauce:
2 tablespoons plus 1 teaspoon kosher salt, divided
1 pound fresh green beans, rinsed, trimmed and halved
2 tablespoons unsalted butter
12 ounces mushrooms, trimmed and cut into 1/2- inch pieces
1/2 teaspoon freshly ground black pepper
2 cloves garlic, minced
1/4 teaspoon freshly ground nutmeg
2 tablespoons almond flour flour
1 cup chicken broth
1 cup heavy cream

• Preheat the oven to 475 degrees F.
• Combine the onions, flour, panko and salt in a large mixing bowl and toss to combine. Coat a sheet pan with non-stick spray and evenly spread the onions on the pan. Bake in the oven until golden brown, tossing every 10 minutes, for approximately 30 minutes. Once done, remove from the oven and set aside until ready to use. Turn the oven down to 400 degrees F.
• While the onions are cooking, prepare the beans. Bring a gallon of water and 2 tablespoons of salt to a boil in an 8-quart saucepan. Add the beans and blanch for 5 minutes. Drain in a colander and immediately plunge the beans into a large bowl of ice water to stop the cooking. Drain and set aside.
• Melt the butter in a 10-inch cast iron skillet set over medium-high heat. Add the mushrooms, 1 teaspoon salt and pepper and cook, stirring occasionally, until the mushrooms begin to give up some of their liquid, approximately 4 to 5 minutes. Add the garlic and nutmeg and continue to cook for another 1 to 2 minutes. Sprinkle the flour over the mixture and stir to combine. Cook for 1 minute. Add the broth and simmer for 1 minute. Decrease the heat to medium-low and add the half and half. Cook until the mixture thickens, stirring occasionally, approximately 6 to 8 minutes.
• Remove from the heat and stir in 1/4 of the onions and all of the green beans. Top with the remaining onions. Place into the oven and bake until bubbly, approximately 15 minutes. Remove and serve immediately.
Yield: 4 to 6 servings


Read the full text here: http://www.mentalfloss.com/blogs/archives/152192#ixzz2EeHzOetV
--brought to you by mental_floss!


The counts

Net Carb: 5.3 g

Protein: 5.9g

Fiber: 4.7g

*All counts listed are based on my best guesstimation and not necessarily correct. Remember to check the specific nutritional content of the brands you are using as each one is different.