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

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

Description

Eating clean during Thanksgiving is so easy with this green bean casserole that's tossed in quick roux and topped with pumpkin seed crumble.

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

Instructions


  1. Preheat oven to 425 degrees F (220 degrees C). Grease a 9x13-inch glass baking pan.
  2. Fill a large bowl with cold water and ice to make an ice bath.
  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.
  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.
  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.
  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.
  7. Bake in the preheated oven until top is golden brown, about 10 minutes.

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Nutritional Information

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

Servings Per Recipe: 4
Calories: 256.8
% Daily Value *
protein: 18 %
carbohydrates: 7 %
exchange other carbs:
dietary fiber: 25 %
sugars:
fat: 27 %
saturated fat: 14 %
cholesterol:
vitamin a iu: 17 %
niacin equivalents: 45 %
vitamin b6: 14 %
vitamin c: 33 %
folate: 17 %
calcium: 6 %
iron: 111 %
magnesium: 55 %
potassium: 19 %
sodium: 55 %
thiamin: 20 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*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.

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