Wednesday, November 1, 2017

Low-FODMAP Green Bean Casserole

Low-FODMAP & Gluten-Free Green Bean Casserole  /  Delicious as it Looks

Now that Halloween is behind us, we can look forward to Thanksgiving, one of my favorite holidays. Why is it my favorite? Because it's all about food. And I don't have to buy and wrap presents!



A couple of years ago, I put together a list of low-FODMAP Thanksgiving recipes, which you can find here: Low-FODMAP Thanksgiving Recipe Roundup. I realized one of the things I was missing was green bean casserole. Who doesn't have green bean casserole at Thanksgiving? Made with a can of cream soup and a can of fried onions, it's easy and delicious, but not low-FODMAP (at all!). So I set out to make my own version.

At first I thought about actually breading or batter-frying green onions (also known as scallions), but honestly? Who has time for that? I know I don't! Especially on Thanksgiving when there is so much else going on. So I decided to just stir the green onions into the casserole, to get that onion-y taste. Then I put a nice breadcrumb crust on top to add some crunch. It came out delicious.

Low-FODMAP & Gluten-Free Green Bean Casserole  /  Delicious as it Looks

I usually use frozen green beans, but you could definitely use fresh too. The Monash App says that 12 green beans is a low-FODMAP serving, and I figured out that's about half cup of frozen cut green beans. My prior calculations also show that one pound of green beans makes about eight low-FODMAP servings.

Also, I don't know where I've been, but I somehow missed that canned mushrooms are low in FODMAPs. Woohoo! So I was able to mimic the cream of mushroom soup by adding a small can of mushroom stems and pieces.

I tested this casserole on my family and they said it tasted just like the classic original. I would argue it's not exactly the same, but it's pretty darn close. I hope you think so too!

Low-FODMAP & Gluten-Free Green Bean Casserole  /  Delicious as it Looks


print recipe


Green Bean Casserole
Low-FODMAP, Gluten-Free
makes 8 low-FODMAP servings


Ingredients

1 16 oz. bag frozen cut green beans
1/4 tsp salt
3 tablespoons butter or margarine, divided
1 bunch scallions, thinly sliced (green parts only)
1 cup water
1 1/2 teaspoons FODY Chicken Soup Base
1/2 cup lactose-free milk (or non-dairy alternative such as almond or coconut milk)
2 1/2 tablespoons all-purpose gluten-free flour (try My Flour Blend)
1 (4 oz.) can mushroom stems and pieces, drained
1/4 teaspoon ground black pepper
1/4 cup gluten-free breadcrumbs (I like Schar)
1/4 cup sliced almonds

Directions
  1. Preheat oven to 350 degrees F.
  2. In a large saucepan, combine the green beans, salt and ¾ cup water. Bring to a boil, reduce heat, cover and simmer just until tender, about 8 minutes. Drain.
  3. In a large skillet, melt 2 tablespoons butter over medium heat. Add the scallions and briefly sauté, until fragrant and tender, about 2 minutes. Add the 1 cup water and FODY Soup Base. Bring to a simmer. In a small bowl, whisk the milk and flour together until there are no lumps. Slowly add the milk mixture to the broth and scallions in the skillet, while constantly stirring. Continue to cook and stir until mixture is evenly thickened. Remove from heat. Stir in the mushrooms, pepper and the cooked green beans and then transfer to a 1 1/2 qt casserole dish.
  4. Melt the remaining 1 tablespoon butter and combine with the breadcrumbs and almonds. Sprinkle evenly over the top of the casserole.
  5. Bake about until bubbly and lightly browned, about 30 minutes. Serve.
*You can also use 1 cup homemade Low-FODMAP Chicken Stock instead of the water and FODY Soup Base; add salt to taste. 




You may like these other Low-FODMAP Green Bean Recipes:

Low-FODMAP Green Beans Almondine  /  Delicious as it Looks


Low-FODMAP Green Beans with Walnuts and Blue Cheese  /  Delicious as it Looks




Low-FODMAP & Gluten-Free Green Bean Casserole  /  Delicious as it Looks



Disclosure: I am an affiliate of FODY Foods and Amazon.com, which means that if you click on any of the links and purchase the product, I receive an affiliate commission (at no additional cost to you). However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Advertising."

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