Posts Tagged ‘Better-for-You’

Jamaican Jerk Mushroom Lettuce Wraps with Papaya Salsa (Foodservice portion)

These Jamaican jerk wraps with papaya salsa are a meal for the whole family to enjoy.

Yield: 24 wraps

Serving Size: 1 lettuce leaf with 1/2 cup filling

Ingredients

  • 2 medium onions, cut into ½-inch dice (divided)
  • 1 Scotch bonnet pepper or 2 jalapeno peppers, seeded and cut into ½-inch dice (divided)
  • 4 tablespoons fresh ginger, grated
  • 5 limes, juiced
  • 1/4 cup low sodium soy sauce
  • 2/3 cup olive oil (divided)
  • 1/4 cup maple syrup
  • 2 tablespoons dried leaf thyme
  • 5 teaspoons allspice
  • 1 teaspoons cayenne pepper
  • 3 teaspoons nutmeg
  • 1 1/2 teaspoons cinnamon
  • 3 pounds oyster mushrooms, halved
  • 2 pounds button mushrooms, halved
  • 6 cups mixed greens, coarsely chopped
  • 24 large Boston lettuce leaves (about 4 full heads, cleaned)

Papaya Salsa

  • 5 large papayas, peeled, seeded and coarsely chopped
  • 1 small red onion, cut into ½-inch dice
  • 1 large red bell pepper, seeded and cut into ½-inch dice
  • 1 large green bell pepper, seeded and cut into ½-inch dice
  • 2 jalapeno peppers, seeded and finely chopped
  • 1/3 cup fresh cilantro, coarsely chopped
  • 3 limes, juiced
  • 1 orange, juiced
  • 2 teaspoons red pepper flakes

Directions

1. Place all papaya salsa ingredients in a bowl and mix thoroughly.  Cover and refrigerate until ready to use.

2. Place half the diced onion and half Scotch bonnet or jalapeno in the bowl of a food processor. Add ginger, lime juice, soy sauce, 1/3 cup of olive oil, maple syrup, thyme, allspice, cayenne, nutmeg and cinnamon.  Puree until well combined. Set aside.

3. Warm a grill or griddle to medium high heat.  Place mushrooms in a bowl; toss with remaining olive oil, onion and peppers. Turn half the mix onto the grill and cook 2 – 3 minutes, turning often with a spatula. Place cooked mixture in a large bowl; repeat process with remaining half.  Mix in the onion and pepper spice blend.

4. Lay out individual lettuce leaves on trays covered with paper towels.  Top each with about 1/4 cup mixed greens, 2 tablespoons papaya salsa and 1/4 cup mushroom filling.

Nutrition Facts

(1 wrap with ½ cup filling): Calories: 178; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0g; Sodium: 119mg; Protein: 4g; Carbohydrates: 29g; Dietary Fiber: 6g

Family portion

Spaghetti Squash with Mushroom Alfredo Sauce

Yield: 4 servings

Ingredients

1 whole spaghetti squash
1 Tbsp olive oil
1 14-oz package sliced white mushrooms
1 medium white onion, diced
1 1/2c light coconut milk (canned)
2 Tbsp nutritional yeast
2 tsp cornstarch plus 2 tsp water made into a slurry
3-4 sprigs fresh thyme
Salt and pepper to taste

Directions

Begin by cooking the spaghetti squash. The easiest way to cook spaghetti squash is in the microwave. Split lengthwise and scoop out seeds. Place cut sides down in a glass dish (like a pie plate) with about 1/4 cup water. Cook 12 minutes on high, one half at a time. Let halves cool for about 10 minutes before using a fork to separate and scrape out the strands.

Saute mushrooms and diced onion in olive oil for about 10 minutes, stirring frequently, on medium heat until the onions begin to brown. Then, pour in coconut milk. Bring to a simmer and add the nutritional yeast.

Prepare a slurry with the cornstarch and water in a separate bowl. Once well combined, slowly add it to the coconut milk mixture, stirring constantly. You will see the sauce start to thicken. Meanwhile, remove the tiny thyme leaves from their stems by pulling the stems through your fingers from top to bottom, against the direction of the stems. Add thyme to the coconut milk mixture.

Plate the spaghetti squash and top it with the alfredo sauce. Season to taste with salt and pepper.

Mushroom Chicken Piccata

Adding mushrooms to chicken piccata intensifies the flavor of this Italian classic.

Yield: 4 Servings

Serving size: 4 oz chicken with 1/4 cup mushroom sauce

Ingredients

4 chicken cutlets (4 ounces each)
Salt
Freshly ground black pepper
4 teaspoons olive oil, divided
12 ounces crimini mushrooms, quartered
2 teaspoons minced fresh garlic
1/4 cup dry white wine
1/2 cup low-sodium chicken broth
1 lemon
2 tablespoons capers, with juice

Directions

Season chicken with salt and pepper on both sides and heat a large sauté pan over medium heat. Add 2 teaspoons olive oil and warm briefly, then add chicken and cook until nicely browned, about 2 minutes per side. Remove to a plate and cover.

In the same pan, warm the remaining olive oil over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms, add garlic and cook another 2 minutes. Add wine and scrape up any browned bits in the pan. Bring to a boil and add stock, then return heat until it is bubbling nicely. Slice 4 very thin slices of lemon and add to the pan along with the juice from half of the lemon. Add capers and continue cooking sauce till it becomes a glaze, about 2 more minutes. Add the chicken to the sauce and heat through, then serve.

Nutrition Facts:

Calories: 420; Total Fat: 25g; Saturated Fat: 5g; Cholesterol: 50mg; Sodium: 660mg; Protein: 20g; Carbohydrates: 25g; Dietary Fiber: 2g

Foodservice portion

Vegetarian Mushroom Stir-Fry

Yield: 24 appetizer servings

Ingredients

Sauce

1 ½ cups vegetarian oyster sauce
1 cup + 2 tablespoons sugar
¾ cup soy sauce
1 tablespoon sesame oil
4 ½ quarts water
1 cup + 2 tablespoons cornstarch
¾ cup vegetarian soup base

Stir fry

5 pounds firm tofu, drained, cut into triangles (½ x 1 ½ inches)
3 pounds dry rice stick noodles
1 ½ cups vegetable oil
¼ cup minced garlic
½ cup minced peeled ginger
6 pounds cleaned, sliced shiitake mushrooms
1 ½ pounds sliced carrots, blanched and drained
5 pounds Chinese broccoli, cleaned and cut into 4-inch pieces, blanched and drained

Directions

To make the sauce: Whisk together the oyster sauce, sugar, soy sauce, and sesame oil. Bring to a simmer. Whisk together the water, cornstarch, and soup base. Combine with the oyster sauce mixture and heat until slightly thickened. Remove from the heat. Makes about 6 ½ quarts.

Heat a deep fryer until 375 to 400°F. Deep-fry the tofu triangles in batches until golden brown, turning once. Drain on paper towels. Set aside.

For each serving, to order: In a deep fryer, cook 1 ½ ounces rice stick noodles until puffed but not browned. Drain on paper towels. In a wok, heat 2 tablespoons oil over high heat. Stir-fry ½ teaspoon garlic and 1 teaspoon ginger until fragrant. Add 4 ounces mushrooms and cook for 1 minute. Add 1 ounce carrots, 2 ½ ounces broccoli, and about 2 ounces fried tofu. Stir-fry to heat through, 1 minute. Add about 1 cup sauce mixture and simmer until heated through. Put the rice sticks in a bowl and ladle the vegetables and sauce on top. Serve immediately.

Italian Lettuce Wraps

Yield: 4 servings

Ingredients

4 oz each assorted enoki, cremini, white, Portabella mushrooms
¼ cup sun dried tomatoes, drained and cut into slivers
¼ cup zucchini, shredded
1 tbl fresh oregano leaves
4 tbl Colavita Extra Virgin Olive Oil
1 tbl Colavita Balsamic Drizzle
½ tsp grated lemon zest
1 oz pine nuts, chopped coarsely
1 oz fresh grated parmesan
12 whole Bibb or Boston lettuce leaves
Salt and freshly ground pepper

Directions

Thinly slice all the mushrooms. Toss together the lemon zest, parmesan and pine nuts. Set aside.

Put Colavita extra virgin olive oil into a 1 quart bowl. Add the mushrooms and toss. Add the slivered sundried tomato and zucchini slivers. Season with salt and freshly ground pepper.

Place the 12 lettuce cups on a tray and place even amounts of the mixture in each of the lettuce cups. Drizzle drops of balsamic vinegar and sprinkle with the pine nut mixture and oregano.

Marinated Mushroom and Garden Vegetable Salad

Yield:

Ingredients

10 ounces white button mushrooms, sliced (about 3 cups)
8  ounces broccoli florets (about 3 cups)
1 small zucchini, cut in 1/2-inch chunks (about 2 cups)
1  medium sweet red bell pepper, cut in 1-inch chunks (about 1 cup)
1  medium red onion, cut in 1-inch chunks (about 2 cups)
4 ounces cherry tomatoes, halved (about 1 cup)
3/4  cup low-fat Italian dressing
1/4 cup balsamic vinegar
1/4 cup honey

Directions

In large bowl combine mushrooms, broccoli, zucchini, pepper, onion and tomatoes.

In small bowl combine Italian dressing, vinegar and honey; mix well. Pour dressing over vegetable mixture; toss until well coated.

Cover and refrigerate at least 2 hours or overnight, tossing occasionally. Just before serving drain lightly. Serve on bed of soft lettuce with bread sticks, if desired or make a light main dish by adding ham, or cooked chicken or beef.

Egg White Frittata with Tomatoes, Spinach, Mushrooms and Goat Cheese

Have breakfast with mushrooms! This quick vegetarian frittata makes for a delicious and nutritious start to the day.

Yield: 6 portions

Serving size: 1/6 of frittata

Ingredients

9 each Large egg whites (about nine ounces)
2 oz creamy goat cheese
1 tbs fresh basil, chopped
0 Salt and freshly ground pepper, to taste
2 cups (packed) spinach leaves, torn into 1-inch pieces
1 cup grape tomatoes, halved
2 cups (sliced) mixed mushrooms (crimini, oyster, white)
1.5 tsp Olive oil
1 each red onion, diced

Directions

Heat the oil in a 10-inch nonstick skillet over medium-high heat. Add the onion and mushrooms; sauté until golden. Add the tomatoes; sauté until tender. Add the spinach; stir just until wilted. Season with salt and pepper.

Whisk the egg whites, and salt and pepper to taste until frothy. Pour the egg mixture over the hot vegetables in the skillet; stir gently to combine. Reduce the heat to medium-low. Cook without stirring until the eggs are set on the bottom, about 5 minutes.

Sprinkle the cheese over the frittata. Broil until the cheese melts and the top is set, 2 to 3 minutes. Garnish with chopped basil.

Nutrition Facts:

Calories: 80; Total Fat: 3.5g; Saturated Fat: 1.5g; Cholesterol: 5mg; Sodium: 130mg; Protein: 9g; Carbohydrates: 5g; Dietary Fiber: 1g

Foodservice portion

MLT Wrap

Yield: 4 portions

Ingredients

4 Flatout wraps
2 small tomatoes, thinly sliced
2 cups fresh baby spinach
2 tsp fresh minced ginger
1 cup low-fat mayonnaise
1 tsp salt-free steak seasoning Salt, to taste
2 tbs Olive oil
4 Large Portabella mushrooms, sliced (or 8 ounces white button mushrooms)

Directions

This recipe can be prepared on the grill or stovetop.

Brush Portabella strips with olive oil and sprinkle with steak seasoning and salt, to taste.

If grilling: preheat grill. Once grill is hot, cook Portabella strips until deep brown, about 10 minutes. Turn and grill until golden, another 6 to 8 minutes.

If sautéing: heat olive oil in large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms and cook about 5 minutes more, until other side is same color.

While mushrooms are cooking, warm tortillas on the grill in foil or lightly grill for just 20 seconds. If you are cooking inside, warm wraps in a dry skillet. Stir mayonnaise and ginger together and divide among tortillas, spreading to cover; top with spinach and tomato slices. When mushrooms are done, slice in to thin strips and sprinkle with more steak seasoning, if desired. Place mushrooms on tortillas and roll into a wrap.

Nutrition Facts per serving:

Calories: 330; Total Fat: 20g; Saturated Fat: 2.5g; Cholesterol: 10mg; Sodium: 460mg; Protein: 7g; Total Carbohydrate: 31g; Dietary Fiber: 2g

Mushroom, Edamame and Salmon Penne

Yield: 6

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Ingredients

4 cups uncooked Barilla Plus penne
2.5 tablespoons olive oil, divided
1 pound mushrooms, sliced
1 large onion, diced
1 16-ounce bag frozen shelled edamame (fresh soybeans)
4 sundried tomatoes
1/4 cup all-purpose flour
3/4 teaspoon salt
3/4 cup white wine
1 1/4 cups vegetable broth
1 pound skinless salmon fillets, pan-seared and cut into 6 strips

Directions

Bring a large saucepan of water to boil and prepare pasta according to package directions.

Heat one and 1/2 tablespoons olive oil in large non-stick skillet over medium-high heat. Add a single layer of mushrooms and onions and cook, without stirring, for about five minutes or until mushrooms become red-brown on one side. Turn ingredients and cook about five minutes more, until other side is same color. Add edamame and stir. Add tomato and sprinkle with flour and salt; stir for three to four minutes to slightly cook the flour. Pour in wine and broth, and then stir to integrate flour into the liquid. Cook until sauce thickens, about five to 10 minutes.

In a separate skilled, cook salmon in remaining olive oil, for about three minutes on each side.

Add cooked pasta to other ingredients and gently stir to combine. Cook until thoroughly warm and top with salmon strips to serve.

NUTRITION FACTS per serving

Calories 570
Fat 17g (17% Daily Value)
Saturated fat 2g (9% Daily Value)
Cholesterol 55mg (18% Daily Value)
Sodium 620mg (26% Daily Value)
Dietary fiber 9g (35% Daily Value)
Protein 40g
Vitamin D 55% Daily Value
Iron 35% Daily Value
Vitamin C 15% Daily Value
Vitamin A 10% Daily Value
Calcium 8% Daily Value

Mushroom Chips and Dip

Yield: about 4

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

12 large white button or crimini mushrooms
1/2 cup prepared pesto
1/2 cup light sour cream
Squeeze of lemon, season to taste

Directions

Mix pesto with sour cream, and set aside.

Heat grill to medium, about 365º. Cut each mushroom in half. Grill mushrooms 5 minutes with lid closed, turn and grill another 4-5 minutes, until cooked through and starting to brown. Skewer 2-3 mushrooms and remove from grill. Serve skewered mushrooms with pesto dip.

Hint: Prepared pesto can be found in the grocery store near the pasta and spaghetti sauce.

NUTRITION FACTS per serving

Calories 200
Calories from Fat 160
Total Fat 17g
Saturated Fat 6g
Trans Fat 0g
Cholesterol 20mg
Sodium 260mg
Total Carbohydrate 5g
Dietary Fiber 1g
Sugars 1g
Protein 7g
Vitamin D 3%
Vitamin A 8%
Vitamin C 4%
Calcium 25%
Iron 6%
Potassium 10%
Selenium 10%

Mushroom & Brie Quesadillas with Mango & Papaya Chutney

Yield: 4

Ingredients

8 ounces Brie cheese, cold
2 tablespoons Olive Oil
1 pound mixed mushrooms, thinly sliced (whites, crimini, shiitakes)
1 can (4.5 ounce) mild green chilies, chopped
1/2 cup onion, finely chopped
1 teaspoon garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground black pepper
8 6 inch flour tortillas
2 tablespoons fresh cilantro leaves, chopped

Mango & Papaya Chutney
1 cup fresh mango, diced
1 cup fresh papaya, diced
2 tablespoons fresh lime juice
2 tablespoons fresh cilantro leaves, chopped
1 tablespoon fresh jalapeno, finely chopped
1/4 teaspoon salt

Directions

Cut Brie in 1/4 inch thick slices; set aside.

In a large skillet over medium-high heat, heat oil until hot. Add mushrooms; cook, stirring occasionally, about 2 minutes; remove 1 cup for garnish; set aside. To remaining mushrooms add green chilies, onion, garlic, salt and black pepper; cook, stirring occasionally, until mushrooms are tender and liquid evaporates, 3 to 4 minutes longer.

In a medium skillet over medium-high heat place 1 tortilla; spread a quarter of the mushroom mixture over the tortilla. In a single layer arrange a quarter of the Brie over mushrooms. Heat until cheese starts to melt, about 30 seconds. Cover with another tortilla, pressing down lightly. Using a large spatula turn quesadilla; heat until cheese is melted about 30 seconds longer. Remove from skillet to a serving plate; cover to keep warm. Repeat with remaining ingredients except chutney.

Top quesadillas with reserved mushrooms. Cut in wedges and serve with Fresh Mango and Papaya Chutney.

Fresh Mango & Papaya Salsa: In a small bowl combine all ingredients. Serve over Mushroom and Brie Quesadillas.

Mushroom Bacon Pizza

Yield:

Ingredients

12 ounces bacon
1 1/2 pounds white button mushrooms, sliced
1 cup onions, chopped
1 1/2 tablespoons garlic, minced
2 teaspoons oregano leaves, crushed
1 teaspoon salt
1/2 teaspoon ground black pepper
1 large (10 ounces) Italian bread shell
1 cup Mozzarella cheese, shredded
1/2 cup plum tomatoes, sliced

Directions

In a large skillet over medium heat cook bacon until crisp, about 5 minutes. Transfer to a paper towel; crumble; set aside.

Pour off all but 4 tablespoons bacon fat. Add mushroom, onions and garlic; cook, stirring occasionally, until most of the liquid evaporates, 7 to 8 minutes. Stir in crumbled bacon, oregano, salt and black pepper. (Yields 3 1/2 cups).

Preheat oven to 450° F. Place bread shell on a pizza pan or baking tray. Sprinkle cheese over shell. Spoon 1 3/4 cups drained mushroom bacon mixture over cheese. Top with tomatoes. Bake until hot and cheese is melted, about 10 minutes.

Additional Uses:

Wilted Greens with Mushroom Bacon Sauté

Serves: 4

Toss 1 3/4 cups hot mushroom bacon mixture with 4 cups mixed salad greens, 1/2 cup sliced tomatoes and a squeeze of lemon juice. Sprinkle with grated Parmesan cheese.

Pasta or Rice with Mushroom Bacon Sauté

Serves: 4

Toss 1 3/4 cups hot mushroom bacon mixture with 2 1/2 cups cooked rice or rotelle pasta. Sprinkle with grated Parmesan cheese.