Healthy Eating

Dr. Oz's Thanksgiving Superfoods

Give your favorite holiday dishes a nutritional boost by adding these ten ingredients.

Dr. Oz's Thanksgiving Superfoods
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Green Bean Casserole with
Pumpkin Seed Crumble

Serves 6
The crunchy combo of pumpkin seeds and
panko breadcrumbs is so perfect a substitute
for French fried onions, we’re surprised no one
thought of it sooner. Break
mushrooms by hand to keep them from
assuming a canned texture.

1 tablespoon salt (for boiling water),
plus more for seasoning
1 pound green beans, ends snapped
and broken into bite-sized pieces
8 ounces baby portabella mushrooms,
brushed clean and stems discarded
2 tablespoons plus 2 teaspoons extra
virgin olive oil, divided
1 tablespoon minced garlic
White pepper to taste
2 tablespoons white whole wheat
1/2 cup whole milk
1/2 cup raw pumpkin seeds, plus more
for garnish
1/4 cup whole wheat panko
1. Preheat oven to 425°F. Lightly oil a 9 x
13-inch glass baking dish. Set aside.
2. Prepare an ice bath by filling a large
bowl with cold water and ice. Set aside.
3. In a large pot, bring 2 quarts water and
1 tablespoon salt to a boil. Add string
beans to boiling water, cover and cook 5
to 6 minutes (beans should be crisp and
bright green). Drain the beans in a colander
and immediately plunge them into
the ice bath. Drain again in the colander.
Dry beans and set aside.
4. Break the mushroom tops into pieces
using your hands.
5. In a large skillet over medium-high
heat, heat 1 tablespoon oil; add the
garlic and sauté for 1 minute. Add the
mushrooms and sauté until soft, about
5 minutes. Season with salt and white
pepper. Remove skillet from heat. Add the
cooked green beans into the skillet with
the mushrooms and gently toss. Transfer
the green bean-mushroom mixture to the
prepared baking dish.
6. To the same skillet used to cook the
mushrooms, add 1 tablespoon oil and 2
tablespoons 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. Pour this roux over the green
bean-mushroom mixture and gently toss
to coat.
7. Add the pumpkin seeds, panko breadcrumbs,
and remaining 2 teaspoons extra
virgin olive oil to a food processor; process
by pulsing about 10 quick times. Season
with salt and pulse again. Top green
bean-mushroom mixture with the pulsed
pumpkin seeds and breadcrumbs. Bake,
uncovered, for 10 minutes. Garnish with
whole pumpkin seeds before serving.
Per serving: 210 calories, 14 g fat (2 g saturated),
13 g carbohydrates, 7 g protein, 3 g
fiber, 407 mg sodium (18% Daily Value).