Green Bean Casserole with Pumpkin Seed Crumble (Eat Clean for Thanksgiving) Recipe

Recipesfull introduces to you: Popular Recipes. (Green Bean Casserole with Pumpkin Seed Crumble (Eat Clean for Thanksgiving) Recipe). I came up with this 'eat clean' healthy green bean casserole recipe for the Thanksgiving feature article of Natural Health magazine using Dr. Oz's 10 super foods. The super food in this dish is pumpkin seeds. As for green bean casserole, although it's always been a hit in our family, I realize there are two types of people; those who love green bean casserole, and those who don't. As for me, even before I became enthused with eating and cooking healthfully I was never a particularly enthusiastic fan of mushroom soup dumped on top of green beans. Garnish with whole pumpkin seeds.

Brief

Prep 10 mins

Cook: 28 mins

Total: 38 mins

Servings: 4

Yield: 4 servings

Green Bean Casserole with Pumpkin Seed Crumble (Eat Clean for Thanksgiving) Recipe

Ingredients

1 tablespoon sea salt

1 pound fresh green beans

trimmed

2 tablespoons extra-virgin olive oil

divided

1 tablespoon minced garlic

1 (8 ounce) package baby portobello mushrooms

stemmed and roughly chopped

salt to taste

½ teaspoon ground white pepper

or to taste

divided

2 tablespoons white whole wheat flour (such as King Arthur®)

2 tablespoons whole milk (such as Natural by Nature®)

½ cup pumpkin seeds

¼ cup whole wheat panko bread crumbs

2 teaspoons extra-virgin olive oil

Side Dish

Directions

Step 1

Preheat oven to 425 degrees F (220 degrees C). Grease a 9x13-inch glass baking pan.

Step 2

Fill a large bowl with cold water and ice to make an ice bath.

Step 3

Fill a large pot with water and add 1 tablespoon salt; bring to a boil. Add green beans; boil until fork-tender 5 to 6 minutes. Drain beans in a colander and immediately plunge them into the ice bath. Drain again. Pat dry with a kitchen towel or paper towels.

Step 4

Heat 1 tablespoon oil in a large skillet over medium-high heat. Add garlic; saute for 1 minute. Add mushrooms; saute until softened about 5 minutes. Season with salt and white pepper. Remove from heat. Toss in the cooked green beans. Transfer mixture to the baking pan.

Step 5

Heat 1 tablespoon oil and flour in the skillet over medium-high heat. Cook whisking constantly until incorporated about 1 minute. Add milk slowly whisking until the roux is creamy and smooth about 2 minutes. Season with salt and white pepper. Add roux to the pan tossing to coat the green bean-mushroom mixture.

Step 6

Combine pumpkin seeds bread crumbs and 2 teaspoons oil in a food processor. Pulse about 10 times until ground. Season with salt; pulse once more. Top green bean-mushroom mixture with the pulsed pumpkin seed mixture.

Step 7

Bake in the preheated oven until top is golden brown about 10 minutes.

Nutritional Information

Green Bean Casserole with Pumpkin Seed Crumble (Eat Clean for Thanksgiving) Recipe

Servings Per Recipe:4

Calories: 256.8

% Daily Value *

Protein: 8.8g 18%

Carbohydrates: 20.7g 7%

Dietary Fiber: 6.3g 25%

Sugars: 2.8g

Fat: 17.5g 27%

Saturated Fat: 2.8g 14%

Vitamin A Iu: 849.2IU 17%

Niacin Equivalents: 5.9mg 45%

Vitamin B6: 0.2mg 14%

Vitamin C: 19.5mg 33%

Folate: 66.2mcg 17%

Calcium: 60.3mg 6%

Iron: 20mg 111%

Magnesium: 153.5mg 55%

Potassium: 685.9mg 19%

Sodium: 1379.5mg 55%

Thiamin: 0.2mg 20%

Calories From Fat: 157.1

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.