Green Bean Casserole CEBH Style

Green Bean Casserole | cookeatbehealthy.com

Okay you guys….as I write this it’s still summer.  The kids are back in school, but the weather is definitely summer like and Labor Day is a week away yet.  Labor Day of course brings us to the unofficial end of summer and start of Fall!  Which leads me to think about Fall holidays, and then because I always get carried away, right on to Thanksgiving and Christmas!  But, as I’m a certified(able) pre-planner, I feel like now’s the time to start testing recipes and planning ahead for the holidays.  In fact, my daughter calls me a con-crastinator because I’m the polar opposite of a procrastinator!  ðŸ˜‰  We’re only looking at 8 1/2 weeks until Thanksgiving, which means just over 12 until Christmas.  Do you know how quickly that time will FLY by?  

Green Bean Casserole | cookeatbehealthy.com

This year the holidays will be different for us for many reasons, not the least of which is that I’ve adopted the CEBH lifestyle, so many of our more decadent holiday dishes and treats will either be eliminated or I will need to re-vamp them.  For many of us Thanksgiving just wouldn’t be Thanksgiving without a traditional Green Bean Casserole.  However, that traditional casserole is loaded with processed foods, fat, and artificial ingredients in the form of canned cream of mushroom soup and crispy fried onions.

Green Bean Casserole | cookeatbehealthy.com

I’ve tried to make a somewhat healthier version of Green Bean Casserole in the past, but I’ve never really nailed it until now.  And the reason this version is so good is thanks to our secret weapon – cashew cream…so this recipe becomes #6 in our CEBH Cashew Cream recipe series!  The creaminess of the cashew cream mimics the consistency of the cream of mushroom soup perfectly!  Once I’d managed to find a substitution for the soup the next hurdle was those yummy, crunchy, salty, crispy, fried onions!  I knew it would be a challenge to duplicate the exact crunch, but I feel like I’ve come really close!  By shaving a couple shallots super thin, quickly sautéing them until crispy, and combining them with pan toasted panko, I’ve managed to match the flavor and crunch of the canned onions!

Green Bean Casserole | cookeatbehealthy.com

 

As a matter of course, I’d obviously prefer to use fresh green beans, but the beans at the store were pathetic and there were none at the farmers market, so I opted for frozen.  This is a perfectly wonderful option for when fresh vegetables are not readily available – think Iowa from about October through April!  I just really implore you not to use canned green beans for this dish if you can avoid it.  The texture and color tends to put me off, plus they’re a little squeaky when I chew them and that grosses me out!  But as with all my recipes, use what you have access to and what your family likes. Better canned beans than no beans I always say…actually I don’t think I’ve ever said that before, but it’s still true nonetheless! 😉  All the other ingredients in this recipe should be available year round at your local market.  It’s a simple list that of course includes green beans, fresh or frozen, onion, shallots, mushrooms, cashews, panko, and a few other basic pantry items!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Preparation of this green bean casserole is only slightly more complicated than the traditional recipe.  Mostly it just takes a little pre-planning (see above regarding my pre-planning *issue*) to soak the cashews for the cashew cream.  The cashew cream, just like in our other recipes, is made simply by blending the drained cashews, water, and seasonings in the blender.  Cooking the mushrooms and onions is a pretty basic kitchen task for most everyone I think.  Frying the shallots and browning the panko is easy because both steps are accomplished in short order using the same pan – first the shallots, then the panko! If using fresh beans they’ll need to be trimmed and steamed for just a couple minutes, as they’ll continue cooking in the oven.  Frozen beans can be set out an hour or two ahead to thaw.  Once all the components are prepared the casserole goes together in under 2 minutes and bakes at 350 degrees for about 40 minutes until bubbly and heated through.  The aroma this green bean casserole emits while baking may cause you to go weak in the knees…I’m just sayin’…in case you’re susceptible to those sorts of things!  It will most definitely get you in the mood for dinner though – I promise you that!

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Crisping the shallots is a simple process of melting 2 teaspoons of coconut oil over medium high heat and very quickly browning the thinly sliced shallots until dark and crispy.  Remove them from the pan to drain on a paper towel.  While the pan is still warm, add the panko with a sprinkle of salt and pepper and stir the crumbs around the pan for just a few seconds until they turn golden brown, then remove them from the heat.  If you find the pan is too dry after sautéing the shallots you may need to add another teaspoon of coconut oil.  The beauty of using the same pan is that the shallot flavored oil left in the pan helps to infuse the panko crumbs with scrumptious shallot-y flavor!

Green Bean Casserole |Cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Once everything is ready, mix the green beans, cashew cream, and sautéed mushrooms and onions together.  Pour the mixture into a lightly greased casserole dish, sprinkle the crispy shallots and then the toasted panko evenly over the top, pop it in the oven and bake for about 40 minutes, covering the dish with foil after the first 20 minutes or so to keep the shallots from burning.

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

Green Bean Casserole | cookeatbehealthy.com

I hope this is a recipe you’ll try serving to your family and friends this year!  I fact, I think the CEBH Green Bean Casserole is even tastier than the traditional version thanks to the fact that it’s made from scratch with no artificial ingredients!  

Green Bean Casserole CEBH Style
Serves 8
This Thanksgiving serve your guests a tastier and healthier re-vamped version of a traditional holiday dish.
Write a review
Print
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 10 min
266 calories
27 g
0 g
16 g
9 g
4 g
275 g
81 g
7 g
0 g
11 g
Nutrition Facts
Serving Size
275g
Servings
8
Amount Per Serving
Calories 266
Calories from Fat 134
% Daily Value *
Total Fat 16g
24%
Saturated Fat 4g
19%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 8g
Cholesterol 0mg
0%
Sodium 81mg
3%
Total Carbohydrates 27g
9%
Dietary Fiber 6g
24%
Sugars 7g
Protein 9g
Vitamin A
16%
Vitamin C
25%
Calcium
9%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 pounds fresh or frozen green beans, thawed if using frozen
  2. 1 large Vidalia onion, sliced
  3. 24 ounces baby bella mushrooms, sliced
  4. 1 1/4 cup raw cashews, soaked 2 to 12 hours in water, then drained
  5. 3 cloves garlic
  6. 2 tsp white wine vinegar
  7. 1/2 cup whole wheat panko crumbs
  8. 2 medium shallots, sliced thinly
  9. 2 tbsp extra virgin olive oil
  10. 2-3 tsp refined coconut oil
  11. Salt and pepper to taste
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. Lightly grease a baking dish and set aside.
For the cashew sauce
  1. In a blender, blend drained cashews with 1 cup fresh water, garlic, and white wine vinegar until smooth and creamy.
  2. Season to taste with salt and pepper.
  3. Set aside
For the Casserole
  1. Sauté mushrooms and Vidalia onion in a large skillet drizzled with EVOO until cooked through and pan juices have reduced. Remove from heat.
  2. Meanwhile, in a small skillet melt the refined coconut oil until hot and shimmering.
  3. Quickly fry the sliced shallots until brown and crispy.
  4. Remove from pan to drain on a paper towel.
  5. In same pan, toast the panko crumbs for just a few seconds until golden brown, adding another teaspoon of coconut oil as needed. Season crumbs with a sprinkle of salt and pepper.
  6. Remove from heat.
To assemble casserole
  1. In a large bowl combine the beans, cooked mushrooms and onions, and cashew cream.
  2. Season with additional salt and pepper as desired.
  3. Pour mixture into prepared baking dish.
  4. Sprinkle with crispy shallots and toasted panko crumbs.
  5. Place casserole in oven and bake 40 minutes until hot and bubbly.
  6. If the shallots are getting too browned, cover the dish with foil after the first 20 minutes baking time and continue baking.
  7. Remove from oven and serve piping hot.
Notes
  1. The cashew cream can be made a day or two ahead and refrigerated until ready to assemble the casserole.
beta
calories
266
fat
16g
protein
9g
carbs
27g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Gotta go….I’ve got more holiday planning to do!!! 😉

Turkey Quinoa Skillet Casserole

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

This is one of those super simple casserole recipes that morphs into something different every time I make it….and that’s why I love it so much!  I firmly believe that a recipe is more of a guidebook than a rule book.  And for all my recipes I share here, I hope you all use them as such as well.  Don’t like the spices I used?  Swap them out for ones you do like!  Different vegetables in season?  By all means use whatever is fresh and readily available!  Prefer to go vegetarian?  Perfect!  Leave out the meat, sub in tofu, beans, or whatever other protein source you like.  I’ll never know anyway – it’s not like I can actually see into your kitchen!  ðŸ˜œ  And even if I could, I’d be your biggest cheerleader – I want you to make meals you and your family will love – ones that they’ll request over and over again!  And if you hit upon a particularly fabulous combination of flavors and ingredients then I’d ask you to please share that with me if you would!  I love the collaborative effort involved in sharing recipes!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Anyway….today’s recipe could easily be called “I Need to Use This Stuff Before it Goes Bad”.  But that’s not very appetizing, is it?!?  Somehow Turkey Quinoa Skillet Casserole sounds much more palatable!  And who decided casseroles are the black sheep of family dinner time?  Personally, I think casseroles are rock stars!  They’re simple, they’re convenient, they’re economical, they’re perfectly sneaky ways to get your kids (or husband) to eat vegetables, and they’re delicious!  For this recipe I kept it extra easy by baking the casserole in the same pan I pre cooked the ground turkey in….fewer dishes = happier me!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

For this particular casserole on this particular day I used ground turkey.  I’ve chosen to avoid most red meat, so ground turkey is a great option in casseroles that might typically be made with ground beef.  It’s lean and delicious, and I actually prefer it – it’s a much milder flavor which lets all the other flavors shine through!  For vegetables I used garlic scapes , mushrooms, tomatoes, zucchini, summer squash, yellow bell pepper, and a small jalapeño – all were lurking in my fridge begging to be used!  I pre-cooked the quinoa with chicken stock to give it a little more flavor before adding it to the casserole.  Then for seasonings I used salt & pepper, cumin, and oregano, along with a little tomato paste to enhance the tomato flavor.  Finally, just before popping it in the oven I sprinkled just a little tease of fresh grated Parmesan cheese!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

First thing you’ll want to do is start the quinoa by combining the chicken stock and quinoa in a small saucepan.  Bring it to a boil, give it a stir, turn it to low, and simmer 15 minutes until tender and all the stock is absorbed.  While the quinoa is cooking, prep your vegetables by dicing the jalapeño into small pieces and slicing garlic scapes into thin rounds.  Chop the rest of the vegetables into similar bite sized pieces.

Once the vegetables are prepped it’s time to brown the ground turkey over medium high heat in a large skillet drizzled with a couple teaspoons of olive oil.  Stir frequently, breaking up the large chunks of turkey. Cook approximately 5 minutes then toss in the garlic scapes, yellow pepper, and jalapeño.  Stir to combine.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

After stirring in the peppers and garlic scapes it’s time to add in the zucchini and summer squash.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Then stir in the mushrooms and spices and continue cooking another 10 minutes until turkey is cooked through and vegetables are softened.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Next add in the tomato paste and tomatoes and cook about 5 more minutes.

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

And finally it’s time to stir in the cooked quinoa!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Finally sprinkle the skillet casserole with the 1/2 cup fresh grated Parmesan cheese and then pop it in a 350 degree oven for about 30 minutes until it’s hot and bubbly and the cheese is slightly browned!

Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com Turkey Quinoa Skillet Casserole | cookeatbehealthy.com

Turkey Quinoa Skillet Casserole
Serves 6
Not your ordinary casserole.....this one is chock full of healthy ground turkey and vegetables.
Write a review
Print
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
435 calories
19 g
117 g
24 g
37 g
8 g
338 g
827 g
5 g
0 g
13 g
Nutrition Facts
Serving Size
338g
Servings
6
Amount Per Serving
Calories 435
Calories from Fat 214
% Daily Value *
Total Fat 24g
37%
Saturated Fat 8g
39%
Trans Fat 0g
Polyunsaturated Fat 5g
Monounsaturated Fat 8g
Cholesterol 117mg
39%
Sodium 827mg
34%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
13%
Sugars 5g
Protein 37g
Vitamin A
17%
Vitamin C
132%
Calcium
29%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 20 ounces lean ground turkey
  2. 1/2 cup uncooked quinoa
  3. 1 cup chicken stock
  4. 2 garlic scapes, or 2 tsp chopped garlic
  5. 2 tsp extra virgin olive oil
  6. 2 small zucchini, chopped into bite sized pieces
  7. 2 small summer squash, chopped into bite sized pieces
  8. 1 1/2 cup mushrooms, diced into bite sized pieces
  9. 1 large fresh tomato, chopped bite sized
  10. 1 yellow bell pepper, chopped
  11. 1 jalapeño, diced
  12. 2 tbsp tomato paste
  13. 1 tsp salt
  14. 1 tsp pepper
  15. 2 tsp cumin
  16. 1 1/2 tsp dried oregano
  17. 1/2 fresh grated Parmesan cheese
Instructions
  1. Preheat oven to 350 degrees
  2. Prepare quinoa by combining it in a small saucepan with the chicken stock. Bring it to a boil, then reduce heat and simmer, covered, 15 minutes or until liquid is absorbed.
  3. Remove from heat and set aside.
  4. Meanwhile, drizzle olive oil in large oven proof skillet and brown ground turkey over medium high heat for about 5 minutes.
  5. Stir in garlic scapes, peppers, squash, and mushrooms.
  6. Mix in salt, pepper, cumin, and oregano. Continue cooking for about 10 minutes, or until vegetables begin to soften.
  7. Stir in tomato paste and tomatoes, cooking for an additional 5 minutes.
  8. Add cooked quinoa, stirring well to combine.
  9. Sprinkle with Parmesan cheese and place in preheated oven.
  10. Bake, uncovered, 30 minutes until hot and bubbly and cheese is slightly browned.
  11. Remove from oven and serve hot.
beta
calories
435
fat
24g
protein
37g
carbs
19g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Give this rock star of a casserole a try soon!  It’s a perfect weeknight dinner paired with a green salad or some crusty bread!

Spaghetti Squash Egg Bake

Spaghetti Squash Egg Bake | cookeatbehealthy.com

When I was a kid we lived directly across the street from the Lutheran church we attended.   This had some advantages, and disadvantages, as well.  I’m pretty sure we got to sleep later on Sunday mornings than all our friends because it took us like 30 seconds to get across the street to church!  On the flip-side, however, we never got to skip church because of bad weather.  I remember a few times when the only people in attendance were my family and the minister!

Now one thing you might not know about Lutherans is that they’re very serious about food!  Everything from potlucks to banquets, funeral luncheons to breakfasts, and coffee & donut hour, are major opportunities not only for food, but for fellowship as well.  When I was a kid one of the main fundraisers for our youth program was a breakfast served on Easter morning after Sunrise Service.  This meal typically consisted of rubbery pancakes, greasy sausage, and greenish tinted (yuk) scrambled eggs that had sat in the roasting pans far too long!  When my daughter was involved with the youth at our church the Easter breakfast had improved to point where the kids served donated egg bakes, baked goods, hot & fresh-off-the-griddle pancakes, and greasy sausage.

One year I baked 4 egg casseroles for Easter breakfast!  That means I was up at 4am putting egg bakes in the oven to get them to church by 5:45!!  And in an effort to maintain full transparency, I’ll admit that they were delicious, and I liked them…a lot….but they sure were not healthy!  Basically, for those of you who might not know, an egg bake is bread, cheese, more bread and cheese, some ham, bacon, or sausage, and a sprinkle of  vegetables in the form of a few onions or peppers. Once combined it sits in the fridge overnight so the bread can soak up all the egg and then it gets baked to golden brown and served piping hot out of the oven.  See why I liked it?!?

So as delicious as the traditional egg bakes are, and as much as liked them, they no longer fit into my Cook Eat Be Healthy lifestyle.  Now that doesn’t mean I want to give up the deliciousness that is an egg bake.  All it means is that I was determined to find an alternative that was just as (or even more) delicious, but about 100 times more healthful!  And my family had to approve of it as well!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

First thing to go was the bread, but I needed an alternative that could work as the framework for my egg casserole like the bread used to.  That’s when I thought of spaghetti squash….it works perfectly in this recipe!  It allows the egg to fill in all around it and gives the casserole real substance and body.  Then since I was going to eliminate the meat all together, I knew I had to add vegetables to compensate.  This is where it gets really fun, and where you can let your imagination run away with you a little bit!  I chose to roast asparagus, Roma tomatoes, red pepper, and baby bella mushrooms to put in my egg bake.  I like roasting the vegetables beforehand so they’re not still too raw when the egg bake comes out of the oven.

Tip:  I find the easiest way to cook spaghetti squash is to cut it in half lengthwise, scoop out the seeds and squash guts, then place the halves, cut side down, in a 9 x 13 inch baking pan with about 1/2″ of water in the bottom.  Roast until a sharp knife or fork is easily inserted into the squash.  Remove from the oven and place the squash on a cutting board, cut side up, until cool enough to handle, then shred the flesh with a fork.

I start by roasting the spaghetti squash in the oven for about 45 minutes, then setting it aside until it’s cool enough to handle.  If you’ve never cooked spaghetti squash before you’re in for a real treat!  It’s absolutely one of my favorite vegetables as it’s rather a chameleon….it tends to take on the flavors of whatever its combined with.  It has great texture, taste, and color!  Once you’re able to handle the squash without burning yourself, you’ll take a fork and scrape the flesh out of the skin, and this is where it’s kind of like magic.  It’s also where your kids will be so amazed by how “cool” it is, that they’ll be 100% excited to try it!

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash was in the oven I prepared the rest of my vegetables by cutting each of the tomatoes into 8 bite sized pieces, then cutting the mushrooms into approximately the same size pieces.  I cut the red pepper into strips, and the asparagus into about 2″ pieces.  Those all got tossed with EVOO and a little salt and pepper, then poured onto a baking sheet and popped into the oven alongside the squash.

Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the squash and vegetables are roasted it’s a simple matter of whisking up your eggs, adding the seasonings, stirring in the squash and roasted vegetables, then pouring the whole bowl of goodness into a greased 9 x 13 inch casserole dish.  Then I topped it with just a hint of Parmesan cheese and baked it until it was golden and the eggs were set – about 40-45 minutes.

Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com Spaghetti Squash Egg Bake | cookeatbehealthy.com

Once the egg bake is removed from the oven I let it rest about 5 minutes then cut it into 8 generous servings.  For this meal I served it as a dinner main dish with some Einkorn flour scones flavored with chives and a little more Parmesan. The recipe for the scones, which by the way were delicious, will be featured in my next post, so check back for that recipe on Tuesday!  I’ve also served it as a brunch or breakfast dish along with fruit and muffins.  And just so you know…the leftovers are fabulous too!  Spaghetti Squash Egg Bake | cookeatbehealthy.com

Yields 8 generous servings

Spaghetti Squash Egg Bake

A healthier and tastier version of an Egg Bake made with spaghetti squash instead of bread, and roasted veggies instead of meat!

1 hrPrep Time

45 minCook Time

1 hr, 45 Total Time

Save Recipe

Ingredients

  • 1 spaghetti squash, about 3 pounds
  • 10 eggs
  • 6 Roma tomatoes, each cut into 8 bite sized pieces
  • 1 red bell pepper, cut into thin strips
  • 6-8 baby bella mushrooms, cut into bite sized pieces
  • 1 pound of asparagus, trimmed and cut into 2" pieces
  • 6 large basil leaves, cut into thin ribbons
  • 2 tbsp EVOO
  • 1 tsp salt, divided
  • 1 tsp pepper, divided
  • 1/4 tsp cayenne pepper
  • 1/2 tsp chopped garlic, or about 1 small clove
  • 1/4 tsp dry mustard
  • 1/2 cup real Parmesan cheese

Instructions

  1. Preheat oven to 400 degrees.
  2. Prepare spaghetti squash for roasting by cutting in half lengthwise, scooping out seeds and center membranes, then placing cut side down in a baking dish with about 1/2" of water.
  3. Roast squash for about 45 minutes until it pierces easily with a fork or sharp knife. Remove from oven and set aside until cool enough to handle.
  4. While squash is roasting, prepare vegetables by tossing them with EVOO and 1/2 tsp each salt and pepper.
  5. Place vegetables on baking sheet and roast alongside squash until tender and caramelized, about 35 minutes.
  6. Reduce oven temperature to 375 degrees.
  7. In a large bowl, whisk eggs until combined, then add basil, cayenne, mustard, and other half of salt and pepper, and stir until mixed well.
  8. Shred spaghetti squash with a fork.
  9. Combine squash and vegetables with egg mixture until well combined.
  10. Pour into greased 9 x 13" casserole dish, sprinkle with Parmesan cheese, and bake at 375 degrees for 40-45 minutes, or until golden browned and eggs are set.
  11. Remove from oven and let sit for 5 minutes.
  12. Cut into 8 servings and enjoy as desired.
Recipe Type: Main Dish, Eggs, Vegetables

Notes

This is just as delicious enjoyed as leftovers!

6.8
http://cookeatbehealthy.com/spaghetti-squash-egg-bake/
Calories
104 cal
Fat
1 g
Carbs
11 g
Protein
15 g


Click Here For Full Nutrition, Exchanges, and My Plate Info