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

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.

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.

Per Serving: 257 calories; protein 8.8g; carbohydrates 20.7g; fat 17.5g; sodium 1379.5mg.

The most obvious way to choose a side dish is to look at your main dish (pasta, chicken, seared tofu) and choose more different. If you’re cooking pasta, go for a simple vegetable . Making steak? Go for something light. If you’re making stir-fry with rice, it must not a best idea to also make a rice salad.

This also can apply to cooking method . You don’t want to push more often your oven by making to do list three dishes at once in there, or be rounding four pans on the cooking items . But sometimes you can made a dish do more often .