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Green Bean Casserole

2016-01-23
  • Servings : 12
  • Cook Time : 30m
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Nutritional Info

This information is per serving.

  • Calories

    244
  • Fat

    17g
  • Protien

    10g
  • Carbs

    10g
  • Fiber

    5g

Ingredients for Onion Rings

  • 1 Large onion
  • 1 Cup almond flour
  • 1 Cup parmesan cheese; grated
  • 1 Teaspoon himalayan salt
  • 5 egg whites; whipped frothy
  • 2 Cups coconut oil

Ingredients for the Casserole

  • 2 Tablespoon butter
  • 1 Tablespoon coconut flour
  • 1 Teaspoon himalayan salt
  • 1/4 Cup onion; diced
  • 1 Cup sour cream
  • 3 (15 ounce) cans French style green beans; drained
  • 2 Cups cheddar cheese; shredded

 

Method

Step 1

Thinly slice onion into rings.

Step 2

Mix almond flour, parmesan cheese and salt in large mixing bowl.

Step 3

Whip egg whites until they are bubbly and frothy (foamy).

Step 4

Heat the oil to 375 degrees in deep frying pan.

Step 5

Separate rings and place a few at a time into the egg whites. Toss the coated rings into the almond flour and cheese mixture. Drop the rings into the hot oil and cook until golden brown. Flip the rings as needed. Drain the fried onion rings on a paper towel. Repeat with the remaining onion rings.

Step 6

Preheat oven to 350 degrees F (175 degrees C).

Step 7

Melt 2 tablespoons butter in a large skillet over medium heat. Stir in coconut flour until smooth, and cook for one minute. Stir in the salt, onion, and sour cream. Add green beans, and stir to coat. Transfer the mixture to a 2 1/2 quart casserole dish. Spread shredded cheese over the top. Top with onion rings.

Step 8

Bake for 30 minutes or until the top is golden brown and the cheese is bubbly.

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