Here is my green bean casserole recipe:
Dairy free green bean casserole
green beans (1 bag frozen or fresh or about 2 cans or a little less) I prefer the frozen, french cut.
1 onion, chopped
2 garlic, minced
1 package cremini mushrooms, chopped
1T marg
1T flour
1c broth
1/2T dijon mustard
1/2t concentrated broth or bouillon
salt and pepper
1/2c reduced fat mayo such as Smart Balance
1/2c bread or cracker crumbs, Panko or 'fried' onions
Steam fresh or frozen beans until tender, drain. Set aside. Sauté onions, garlic and mushrooms until cooked, add margarine, melt, add flour, stir 1 minute, slowly add some broth while stirring, add the rest of the broth, add mustard and concentrate. Stir until thick and bubbly. In a casserole pan sprayed with cooking spray mix green beans, mushroom mixture, salt and pepper, and mayo. Top with crumbs, bake at 375 until browned on top and bubbly.
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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if you guys want to experiment
