Paleo Green Bean Casserole

2012-12-11
Taylor is often my inspiration in the kitchen.  So whenever he asks me to try to make one of his old favorites Paleo, I jump at the chance to experiment.  Although I’m not always successful on the first or second try (I will master Paleo chicken and dumplings someday!), I love transforming old comfort foods into something that is both satisfying and healthy.  Lucky for the both of us, I was happy with my first attempt at creating a paleo green bean casserole.  There are a few more ingredients and steps than the “original” casserole recipe, but even Taylor had fun helping to pan fry the crunchy onion topping.  It is a scrumptious and savory side that can accompany any dish, and shouldn’t just be reserved for the Holiday season.

Don’t be afraid of the amount of coconut oil.  Most of it will be soaked up by the paper towels after you pan fry the onions for the topping.  I have not yet attempted to “bake” the onion topping separately, but I will definitely try that soon and report back.  I would imagine that you could go through the same breading process, then put them on a cooling rack within a roasting pan and bake them crispy.  It would require more time though, because even with an oven that can do convection (mine does not), you would probably have to bump the heat up to 400 degrees.  Either way, this dish may not be super low calorie, but at least it is lower in sodium and processed food additives than the original.  So take comfort in that. 🙂

Ingredients

  • 1 tbs coconut oil
  • 1 container sliced mushrooms (rinsed)
  • 1/2 tsp dried basil leaves (can be substituted with 1/4 tsp marjoram + 1/4 tsp thyme)
  • 1/2 tsp garlic power or 1 tsp minced fresh garlic
  • 1 can coconut milk
  • 2 cans organic green beans, rinsed and patted dry
  • For crunchy onion topping:
  • 1 small yellow onion, thinly sliced
  • 1 egg, beaten
  • 1/4 cup almond meal
  • 1/4 cup coconut flour
  • 1/4 tsp salt
  • 1/4 tsp pepper

Instructions

  • 1. Preheat oven to 350 degrees
  • 2. Heat 1 tbs oil in nonstick pan on med/med-high (depending on stove)
  • 3. Saute mushrooms until tender
  • 4. Turn off burner and add coconut milk, spices, green beans, stirring until well incorporated
  • 5. Pour mixture into a large casserole dish
  • 6. Bake at 350 degrees or until hot and bubbly
  • 7. Meanwhile, heat 3-4 tbs of coconut oil in a nonstick saute pan
  • 8. Set up three separate medium-large dishes for breading the onion slices: coconut flour, egg wash, and almond meal
  • 9. Coat onions in coconut flour, then egg wash, then almond meal
  • 10. Tap off excess flour, then pan fry them until crispy
  • 11. Place crisped onions on paper towel or brown paper bag-covered plate to soak up excess oil
  • 12. Place crunchy onions evenly on top of casserole
  • 13. Bake for an additional 5-10 minutes to let flavors combine
  • 14. Enjoy!