R O D Green Bean Casserole with Pumpkin Seed Crumble
This recipe came from the dietician at LifeWeigh Bariatrics.
1 TBLS sea salt (for boiling water) plus more seasoning
1 # fresh green beans, ends snapped and broken into bite-sized pieces
8 ozs. baby portabella mushrooms, brushed clean and stems discarded
2 TBLS + 2 teas extra virgin olive oil, divided
1 TBLS minced garlic
White pepper, to taste
2 TBLS white whole wheat flour
1/2 cup 2% milk
1/2 cup raw pumpkin seeds, plus more for garnish
1/4 cup whole wheat panko crumbs
1. Preheat over to 425. Lightly oil a 9x3-inch glass baking dish. set aside.
2. Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
3. Fill a large pot with water and add 1 TBLS of salt; bring water to a boil. Add green beans to boiling water. add beans to water and cook for 5-6 minutes or until fork tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don't skip this part!). Set aside.
4. Break the mushroom tops into pieces using your hands.
5. In a large skillet over medium/high heat, heat 1 TBLS oil; add the garlic and saute for 1 minutes. Add the mushrooms and saute until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the bean-mushroom mixture to the prepared baking dish.
6. To the same skillet used to cook the mushrooms, add 1 TBLS oil and 2 TBLS flour; heat over medium/high heat and whisk constantly for 1 minute. Slowly add the milk and continue whisking until all of the milk is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the bean/mushroom mixture and gently toss to coat.
7. Add the pumpkin seads, panko crumbs, and remaining 2 teas extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top bean/mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered for 10 minutes. Garnish with whole pumpkin seeds before serving.
Nutrition Information: Per 1/4 cup serving: 50 calories, 5g Carbs, .4 dietary fiber, 90mg sodium, 1.8g protein.
1 TBLS sea salt (for boiling water) plus more seasoning
1 # fresh green beans, ends snapped and broken into bite-sized pieces
8 ozs. baby portabella mushrooms, brushed clean and stems discarded
2 TBLS + 2 teas extra virgin olive oil, divided
1 TBLS minced garlic
White pepper, to taste
2 TBLS white whole wheat flour
1/2 cup 2% milk
1/2 cup raw pumpkin seeds, plus more for garnish
1/4 cup whole wheat panko crumbs
1. Preheat over to 425. Lightly oil a 9x3-inch glass baking dish. set aside.
2. Prepare an ice bath by filling a large bowl with cold ice water and ice. Set aside.
3. Fill a large pot with water and add 1 TBLS of salt; bring water to a boil. Add green beans to boiling water. add beans to water and cook for 5-6 minutes or until fork tender. Drain the beans in a colander and immediately plunge them into an ice bath. Drain the beans again in a colander. Dry the beans with a kitchen towel or paper towels (don't skip this part!). Set aside.
4. Break the mushroom tops into pieces using your hands.
5. In a large skillet over medium/high heat, heat 1 TBLS oil; add the garlic and saute for 1 minutes. Add the mushrooms and saute until soft, about 5 minutes. Season with salt and white pepper to taste. Remove skillet from heat. Add the cooked green beans into the skillet with the mushrooms and gently toss. Transfer the bean-mushroom mixture to the prepared baking dish.
6. To the same skillet used to cook the mushrooms, add 1 TBLS oil and 2 TBLS flour; heat over medium/high heat and whisk constantly for 1 minute. Slowly add the milk and continue whisking until all of the milk is used and the mixture is creamy and smooth, about 2 minutes. Season with salt and white pepper to taste. Add this roux to the bean/mushroom mixture and gently toss to coat.
7. Add the pumpkin seads, panko crumbs, and remaining 2 teas extra virgin olive oil to a food processor; process by pulsing about 10 quick times. Season with salt and pulse again. Top bean/mushroom mixture with the pulsed pumpkin seed mixture. Bake, uncovered for 10 minutes. Garnish with whole pumpkin seeds before serving.
Nutrition Information: Per 1/4 cup serving: 50 calories, 5g Carbs, .4 dietary fiber, 90mg sodium, 1.8g protein.
Open RNY May 7
260/155/140
You might be able to get them in the baking aisle. Bob's Red Mill products (specialty flours etc) has them prepacked. They have instructions on the package as to how to toast them. You might be able to get them in the bulk section under the name of pepitas. If you Google raw pumpkin seeds you will get a bunch of info on them.
Open RNY May 7
260/155/140
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