Green Bean Casserole Makeover

Vegetarian
Gluten Free
Health score
3%
Green Bean Casserole Makeover
45 min.
4
538kcal

Suggestions

Ingredients

  • 0.5 teaspoon double-acting baking powder 
  • 0.5 cup butter melted
  • 0.5 cup corn meal 
  •  eggs beaten
  • 0.3 teaspoon ground cumin 
  • small jalapeño 
  • 0.5 cup i would have liked to use an version of masa but i couldn't find one at the time of making the tamal 
  • 0.5 cup milk 
  • tablespoons olive oil 
  • 0.5 cup queso fresco crumbled
  • servings salt and pepper 
  • 0.3 cup sugar 
  • large onion white sliced

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • whisk
  • pot
  • baking pan
  • aluminum foil

Directions

  1. Place a saucepan over medium heat and add the butter and olive oil and heat until the butter has melted.
  2. Add the onions, season with salt and pepper, and cook stirring frequently until the onions are golden, about 20 minutes
  3. In a medium bowl combine the jalapeño, butter, masa harina, corn meal, milk, queso fresco, sugar, beaten egg, baking powder, ground cumin and mix until well combined. Preheat the oven to 350°F.Divide mixture into 4 small baking pans and top with foil.
  4. Place pans in oven.
  5. Bake for about 25 minutes.
  6. Remove from oven, uncover, and set aside.When the cakes are baking make the Mushroom Sauce: In a fry pan over medium-low heat, warm the olive oil.
  7. Add the mushrooms, thyme, chives, onion, garlic and sauté until very soft and lightly golden, about 12 minutes.In a saucepan over medium heat, bring the milk to just below a boil. In another saucepan over medium-high heat, melt the butter. Stir the flour into the butter and cook, stirring, for 2 minutes.
  8. Remove from the heat and gradually whisk in the hot milk. Set over medium-low heat and cook, stirring, until thick and smooth, 3 to 4 minutes. Season with salt and pepper.
  9. Place the green bean, salt and water in a pot.
  10. Place over high heat and bring up to boil. Cook for about 3 minutes, the beans should be crisp.
  11. Drain the beans and then run them under some cold water to stop them from cooking.
  12. Drain and place on a clean towel and dry them.Set up three bowls, one with the flour, the eggs in the second bowl, and in the third bowl, the bread crumbs, garlic powder, and cumin.Dip the green beans first in the flour, then in the egg, after coat the green beans with the bread crumbs evenly and transfer to a prepared baking sheet in a single layer.
  13. Place a corn cake on a plate, drizzle some mushroom sauce and place green beans on top.
  14. Garnish with grape tomatoes.

Nutrition Facts

Calories538kcal
Protein6.66%
Fat61.49%
Carbs31.85%

Properties

Glycemic Index
95.65
Glycemic Load
18.86
Inflammation Score
-7
Nutrition Score
12.068260814833%

Flavonoids

Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
1.88mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.79mg

Nutrients percent of daily need

Calories:538.16kcal
26.91%
Fat:37.5g
57.69%
Saturated Fat:18.73g
117.08%
Carbohydrates:43.71g
14.57%
Net Carbohydrates:40.18g
14.61%
Sugar:16.4g
18.22%
Cholesterol:116.11mg
38.7%
Sodium:574.57mg
24.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.13g
18.27%
Phosphorus:216.68mg
21.67%
Vitamin B1:0.32mg
21.24%
Vitamin A:1011.38IU
20.23%
Calcium:197.28mg
19.73%
Vitamin B2:0.28mg
16.29%
Selenium:10.66µg
15.22%
Vitamin B6:0.29mg
14.75%
Fiber:3.53g
14.12%
Vitamin E:2.06mg
13.76%
Folate:51.71µg
12.93%
Manganese:0.25mg
12.73%
Magnesium:48.6mg
12.15%
Iron:2.16mg
12.02%
Zinc:1.63mg
10.9%
Vitamin B3:2.06mg
10.28%
Vitamin B12:0.57µg
9.45%
Vitamin C:6.94mg
8.41%
Potassium:255.01mg
7.29%
Vitamin K:7.32µg
6.97%
Vitamin D:0.97µg
6.45%
Vitamin B5:0.57mg
5.71%
Copper:0.11mg
5.27%