Green Bean Casserole with Fried Shallots - PCOS-Friendly Recipe

Servings: 8

Dinner

This Green Bean Casserole with Fried Shallots is a PCOS-friendly recipe.

Nutrition per Serving

0 Calories

0g Protein

0g Carbs

0g Fat

Recipe by Marian Cooper Cairns and Mary Allen Perry A rich sauce with caramelized onions, mushrooms, and a touch of Parmesan elevates this traditional side. For a twist, add chopped sun-dried tomatoes or diced roasted red peppers to the sauce.

Ingredients

2 lb. fresh green beans
1 package sliced mushrooms
1/2 sweet onion
1/4 c. butter
3 tbsp. all-purpose flour
3 clove garlic
1/2 c. dry white wine
1 1/2 c. half-and-half
1/3 c. grated Parmesan cheese
3 tbsp. grated Parmesan cheese
2 tsp. Worcestershire sauce
1/2 tsp. kosher salt
1/2 tsp. Freshly ground pepper
3 tbsp. panko breadcrumbs

Instructions

Heat oven to 350 degrees F. Cook green beans in boiling salted water to cover in a Dutch oven 4 to 5 minutes or to desired degree of doneness; drain. Plunge into ice water to stop the cooking process; drain and pat dry.
Sauté mushrooms and onion in melted butter in Dutch oven over medium heat 10 minutes or until golden; whisk in flour and garlic and cook, whisking constantly, 1 minute. Gradually whisk in wine and cook, whisking constantly, 1 minute. Whisk in half-and-half and cook, whisking constantly, 3 to 4 minutes or until sauce is thickened and bubbly. Remove from heat, and whisk in 1/3 cup cheese and next 3 ingredients.
Fold green beans into sauce. Place in a lightly greased 2 1/2-quart baking dish. Sprinkle remaining Parmesan and panko over green bean mixture. Top with Fried Shallots.
Bake at 350 degrees F for 25 to 30 minutes or until golden and bubbly. Serve immediately.
For the Fried Shallots: Separate 4 large sliced shallots into rings. Toss in all-purpose flour. Pour vegetable oil to depth of 1 inch in a medium saucepan; heat to 350 degrees F. Fry shallots, in batches, 3 to 4 minutes or until crispy and just golden. Drain on paper towels; season with salt and pepper to taste.

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Frequently Asked Questions

Is Green Bean Casserole with Fried Shallots good for PCOS?

Yes, this Green Bean Casserole with Fried Shallots recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.

Can I eat this for Dinner with PCOS?

Yes, this recipe works well as a PCOS-friendly Dinner. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.

How do I fit this recipe into a PCOS meal plan?

This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.

Comments

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