Green Bean Casserole


¼ cup olive oil
6 medium sized shallots, sliced into rings
1 ½ pounds of fresh string beans, washed and trimmed
1 pound sliced mushrooms
5 cloves garlic, sliced thin
3 cups skim milk
3 tablespoons oat flour
⅓ cup grated parmesan cheese
⅓ cup parsley
1 tablespoon fresh thyme
Salt and pepper


  1. Preheat oven to 375
  2. In a small pan heat oil and add shallots, stirring until golden brown. When done, transfer the onions with a slotted spoon and leave remaining oil in pan.
  3. Steam green beans in microwave for about 8 minutes or on the stove top.
  4. Place mushrooms in pan with the leftover remaining oil and cook until mushrooms brown.
  5. Add garlic and thyme
  6. Place the mushrooms in a bowl
  7. Using a whisk combine the milk and flour until it is dissolved.  Add this to the mixture into the same pan and whisk consistently until thickened.
  8. Turn the heat off the pan and mix in green beans and mushrooms.
  9. Add parmesan cheese, parsley and salt and pepper to taste (about ½ teaspoon each).
  10. Place the mixture into a sprayed 9×12 baking dish and top with shallots.
  11. Add another 2 tablespoons of parmesan cheese if so desired.
  12. Cook for about 20 minutes

Serves 6
237 calories
13g protein, 22g carbs, 11g fat