Kurumafu (Dried Wheat Gluten), Pumpkin, and Green Beans Gratin

Cook time:25 minutes Good For: Blood Sugar, Metabolic Syndrome Key ingredients: Green Beans Calories:389 kcal
Comfort food that fits into an anti-metabolic syndrome diet.
Pumpkin is rich in beta-carotene, which helps to remove cholesterol from the body. The combination of green (string) beans and pumpkin is thought to help clean the blood.

Ingredients

  • 80g (2.82 oz / 0.18 lb.) Pumpkin
  • Some Virgin Olive Oil
  • 100g (3.53 oz / 0.22 lb.) Green Beans
  • Some Breadcrumbs
    For Cooking Kurumafu (Dried Wheat Gluten)
  • 300cc (10.1 fl oz) Water
  • 3 tbsp Cooking Sake
  • 3 tbsp Mirin (Sweet Sake)
  • 3 tbsp Soy Sauce
  • 4 Kurumafu (Dried Wheat Gluten)
    For White Sauce
  • 400cc (13.5 fl oz) Soy Milk
  • 8 tbsp Flour
  • Salt and Pepper

Directions

  • Slice pumpkin into thin bite size pieces
  • In a frying pan, heat some virgin olive oil, and sautee the pumpkin
  • Parboil the green beans with a pinch of salt, and cut into bite size pieces
  • In a pan, boil specified amount of water
  • Add the sake, miring (sweet sake), soy sauce, and Kurumafu (Dried Wheat Gluten)
  • Simmer but only first long as the Kurumafu retains its shape
  • Make a white sauce by brining soy milk to the boil
  • Beating in the white flour with the whisk
  • Continue to whisk until the sauce is smooth
  • Season with salt and pepper to taste
  • Layer the Kurumafu, pumpkin, and green beans in a baking dish
  • Cover it with sauce, and sprinkle with breadcrumbs
  • Bake at 180℃ (350 F) oven for 10 minutes, and serve

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