Hey there, my food enthusiast! If you’re on the lookout for a dish that strikes the perfect balance between wholesome and delicious, look no further. This simple lean beef and green bean casserole has become a bit of a legend during our Thanksgiving gatherings.
It’s a true crowd-pleaser that lets you savor those precious family moments without veering off the health track. Packed with vibrant green beans and lean, flavorful beef, it’s a dish that speaks volumes in simplicity. So, let’s dive in and whip up a casserole that’ll have everyone asking for seconds!
I should mention that if you are looking for a green bean casserole recipe that is dairy-free, low in carbohydrates, sodium, and saturated fat, you’ve found it!
Nutritional information at the bottom of the page.
Ingredients: to make 4 servings.
1 lb fresh green beans, trimmed and cut into 2-inch pieces
1 can of no-added-salt canned tomatoes (approximately 14.5oz)
1 cup unsweetened almond milk (or any preferred plant-based milk)
1 lb lean ground beef
1 small onion, finely chopped
2 cloves garlic, minced
2 teaspoons dried thyme
2 tablespoons all-purpose flour (can use GF if needed)
3 cups low-sodium chicken broth
1/4 cup nutritional yeast
| Nutritional Information (per serving) |
|---|
Calories 300
Protein 27g
Carbohydrates 18.3g
Sugar 4g
Fiber 5.2g
Fat 12.4g
Saturated Fat 3g
Sodium 180mg
Fiber 5.2g
Method:
Preheat the oven to 350°F (175°C).
In a large skillet over medium heat, cook the lean ground beef until browned.
In a saucepan, heat the unsweetened almond milk over medium heat until it’s warm but not boiling. Set aside.
In the same skillet, add a little cooking spray or oil if needed, then add chopped onions. Cook until translucent, about 3 minutes. Add garlic and dried thyme, and cook for another 1-2 minutes.
Sprinkle flour over the onion mixture and stir continuously for about 1 minute. Slowly add the warm almond milk while stirring constantly. Cook until the mixture thickens, about 2-3 minutes. Add canned tomatoes with juice to the mixture and simmer for another 2-3 minutes.
Add the cooked lean ground beef and blanched green beans to the skillet. Stir until they are well coated with the sauce.
Transfer the mixture to a casserole dish. Sprinkle nutritional yeast on top.
Bake for 20-25 minutes, or until the top is golden brown.
| Nutritional Information (per serving) |
|---|
Calories 300
Protein 27g
Carbohydrates 18.3g
Sugar 4g
Fiber 5.2g
Fat 12.4g
Saturated Fat 3g
Sodium 180mg
Fiber 5.2g
You might also want to check out this Healthy High-Protein Chicken and Green Bean Casserole Recipe...
