Jack and the Beanstalk Casserole

As adults, despite knowing how good vegetables are for us, we know how hard it can be sometimes to eat them, especially the green ones! Now imagine trying to get children to do it. Well, I’m here to offer a little bit of help. Jack and the Beanstalk Casserole is the second of my 3 recipe feature Fairy Tale series, each representing a different fairy tale by the food that is featured. If you haven’t checked out the first one, Goldilocks and the Three Bears Just Right Porridge, you should check it out now.

Whether we have kids or not, we’re never too old to have some fun with fairy tales! If you do have kids, they will absolutely love this recipe, and perhaps get their greens down a lot easier too! Children can eat healthy without even knowing. How? When you make recipes that don’t sacrifice flavor. Hint Hint – that’s where I step in – I’m going to prove that to you: “Alli’s Slim Pickins!” 100% Taste, 0% Guilt

Fairy Tale series: Jack and the Beanstalk Casserole


1 large yellow onion, thinly sliced
2 egg whites
1/4 cup coconut flour
pinch sea salt
1 lb fresh green beans, rinsed and ends trimmed

1 TB Coconut oil
1/2 lb sliced mushrooms (approx 3 cups)
1 tsp garlic powder
1/2 tsp EA: sea salt and black pepper
1/4 tsp ground nutmeg
1 cup low sodium chicken broth
1/2 cup nonfat sour cream
1/2 cup unsweetened almond milk

How to Prepare (note: while onions are cooking in the oven, prep the green beans)

  1. CRISP ONIONS: Preheat oven to 475 degrees. Combine the onion, whites, flour and salt in a large Ziploc bag and toss to coat. Spray a cookie sheet with nonstick spray and spread the onions on a single layer on the pan. Bake in the oven until crisp and golden brown for approximately 25 minutes, flipping every 8-10 minutes. Once done, remove from the oven and set aside. Reduce oven temperature to 375 degrees.
  2. GREEN BEANS: while onions are cooking, fill a large pot with water and bring to a boil. Cook the green beans for approximately 5 minutes just to blanch. Immediately drain in a colander and set aside.
  3. SAUCE: Melt coconut oil in a large skillet over medium-high heat and add the mushrooms, garlic powder, salt, pepper, and nutmeg. Cook for approximately 5 minutes, or until mushrooms get tender. Add the chicken broth and cook for 2 minutes. Next, stir in the sour cream and almond milk and cook for 10 minutes to allow mixture to thicken.
  4. Remove from heat and stir in the green beans and half of the onions. Pour into a casserole dish and top with the remaining onions. Put in the oven and cook for approximately 15 minutes until casserole is lightly browned and bubbly. Enjoy! Yum.

Per serving (serves 4): 171 calories, 9 grams protein, 22 grams carbohydrates, 5 grams fat

100% TASTE, 0% GUILT

Editor’s Note: If you have any specific requests or would like to share your feedback on the above recipes, please e-mail Allison Frahn at AliFrahn@yahoo.com.

Check out more of Alli"s recipes at: www.AllisonFrahn.com and www.AllisSlimPickins.com

Allison Frahn

Allison Frahn is an IFBB Figure Pro and ProSupps athlete. The combination of Allison’s passion for fitness, love for delicious healthy food, and talent for cooking led her to create Alli’s Slim Pickins: 100% Taste, 0% Guilt. Under her brand name, she delivers healthy recipes each week for FitnessRxWomen.com.

Allison is also the creator of OPT all natural water flavors. They are 100% FREE of flavors, dyes, or artificial sweeteners and have ZERO calories. Find out more at OptFlavors.com.

Find more of Allison on:

Muscular Development
Slim Pickins on Facebook
Allison's Website
For appearances, contact alifrahn@yahoo.com