Green Beans and Mushroom Gravy

Appropriate for CKD, Dialysis, Diabetes

Indian Coconut Curry Chicken with Chopped Apples

Watch this dish being prepared

Serves 6;
1 loosely packed cup of cooked green beans and 1/3 cup of mushroom gravy per serving

Ingredients:

Handful dried shiitake mushrooms
3 tbsp. olive oil
¾ large red onion, half of it diced and half of it sliced
4 cloves garlic, minced
¼ cup sherry vinegar (unseasoned, very low sodium)
1 ½ cups white button mushrooms, sliced
1 tbsp. all-purpose flour
1 lb (16 oz) green beans, washed, ends cut off, and cut in half
¼ tsp. freshly ground black pepper
¼ cup light whipping cream
1 teaspoon fresh thyme (or tarragon or parsley), finely chopped
¼ tsp. smoked paprika

Directions:

Place the dried shiitake mushrooms and 4 cups of water in a medium pot over high heat. Cover with a lid and bring it to a boil. Let it boil and bubble for 5 minutes and then reduce heat to low and continue cooking with the lid still on, about 20 minutes. This is your mushroom broth.

In a large saucepan, heat 1 tablespoon of olive oil. Add the diced onions and the minced garlic and cook until soft and slightly browned, about 6 to 8 minutes. Add the white mushrooms and cook until slightly browned as well, another 10 minutes. Add the sherry and cook until evaporated, about 3 to 5 minutes.

In a separate small bowl, whisk ½ cup of the warm mushroom broth with the flour until well combined. Add this to the saucepan and mix with a whisk until everything starts to thicken. Slowly add another 1 ½ cups of mushroom broth (½ a cup at a time), stirring until combined, and bring the mixture to a boil. Let it rumble for 6 to 8 minutes and then lower the heat to a simmer. Cook and reduce the gravy, with no lid, for 20 minutes.

Meanwhile, heat another tablespoon of olive oil in a large skillet and when hot, add the sliced onions to the pan. Let them soften and cook over medium-high heat for 10 minutes. Then add the final tablespoon of olive oil and bring the heat back to high. Add the green beans and let them sizzle, untouched, until they start to get char marks on their skin, about 6 minutes. Sprinkle in the freshly ground black pepper, stir the beans, and let them sizzle and char undisturbed on the other side, another 6 minutes.

Then add the cream to your mushroom gravy, stir, and cook for another 5 minutes. Sprinkle in the fresh herbs, mix, and take the gravy off of heat and pour it into a gravy boat (or other drizzling vessel).

To serve, place the warm green beans on a large serving platter and pour the mushroom gravy all over the beans. Sprinkle the top with the smoked paprika and any leftover fresh herbs. Place in front of hungry guests.

Analysis:

Calories: 130, Fat: 9.8 g, Saturated fat: 2.5 g, Cholesterol: 0.9 mg, Sodium: 14.8 mg, Carbohydrates: 9.4 g, Protein: 2.6 g, Potassium: 239.3 mg, Phosphorus: 70.1 mg

To reduce the fat content, prepare without gravy.

This recipe was submitted by Jess Goldman Foung, aka Sodium Girl. For more information on Jess visit her website at sodiumgirl.com.