Posts Tagged ‘healthy’

Asian Lettuce Wraps

Lighten up lettuce wraps by blending half the beef with meaty tasting mushrooms.

Serves 4
Prep Time: 15 mins.
Cook Time: 15 mins.

Ingredients

8 oz fresh Mushrooms
1 onion, chopped
4 cloves garlic
1 tbsp minced ginger
1/2 lb lean ground beef
1 tbsp canola oil
1/2 tsp dried thyme leaves
1/2 tsp dried oregano leaves
1/2 tsp ground mustard
1/4 tsp dried minced garlic
1/4 tsp dried minced onion
1 red pepper, finely chopped
2 tbsp hoisin sauce
1 tbsp soy sauce
1 tbsp rice wine vinegar
1 head Boston lettuce
1/2 cup shredded carrot
1/4 cup chopped cashews (optional)

Directions:

Place the mushrooms, onion, garlic and ginger in a food processor fitted with a metal blade. Pulse until finely chopped. Add the ground beef; pulse until well combined.

Heat the oil in a large, nonstick skillet set over medium-high heat. Add the mushroom mixture and seasoning blend. Cook, stirring often, for 10 minutes until browned.

Stir in red pepper, hoisin sauce, soy sauce and vinegar. Simmer for 5 minutes; remove from heat. Serve in Boston lettuce leaves garnished with shredded carrot and chopped cashews.

Tip: Pack leftover mushroom mixture and lettuce separately to take for lunch the next day.

Blue Port Salmon Burger with Peach Salsa

Serving Size: approx. (4) – 6 oz burgers

Ingredients:

1 lb salmon steaks
1 cup portabello mushrooms, chopped fine
4 ozs blue cheese crumbles
1/4 cup scallions, chopped fine
3 large basil leaves, chopped
1 lemon, zest and juice (divided)
salt and pepper, to taste
olive oil, for sautéing
4 whole grain buns, toasted

Peach Salsa:

2 large peaches, ripe and peeled
1/2 cup grape tomatoes, sliced
1/4 cup red cherry peppers, chopped fine
1/4 cup red onion, chopped
3 basil leaves, chopped
juice from lemon
salt and pepper, to taste

Directions:

  1. In food processor, pulse salmon. Add to mixing bowl.
  2. Add mushrooms, blue cheese, scallions, basil, lemon zest, salt and pepper. Fold and divide into individual patties.
  3. Lightly coat a non stick sauté pan with olive oil, heat on medium/low. Place patties in pan and sauté until brown on one side. Flip and sauté other side. Approx. 5 mins on each side.
  4. To make salsa: Add all ingredients in medium size bowl, toss. Serve on top of patties in buns.

Prime Rib Portabella with Pan-Fried Brussels and Pomegranate

Shaina from Food for My Family displays the “meaty” portabella in a festive mushroom entrée that is perfect for a holiday feast.

Serves 3-6

Ingredients

6 portabella mushroom caps
2 tablespoons Worcestershire (anchovy-free variety or Henderson’s Relish)
2 tablespoons olive oil
1/2 teaspoon garlic salt
1/2 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon black pepper
4 tablespoons olive oil or safflower oil
3 cups Brussels sprouts, shaved
1/4 teaspoon salt
1 cup pomegranate arils (seeds)

Directions:

1. Clean the portabellas and remove the stems. Place in a large shallow bowl. In a small cup, mix together the Worcestershire, 2T olive oil, garlic salt, onion powder, salt, and black pepper. Drizzle over the mushroom caps, turning so that it covers both sides.
2. Heat two tablespoons of the olive oil on a large sauté pan over medium-high heat. Add in the mushrooms, cap side down. Cook for 4-5 minutes, until the gills start to sweat and the cap starts to brown just slightly. Flip to the gill side and continue to cook until mushrooms are cooked through. Remove from pan and set aside.
3. Add remaining 2T oil to the pan. Once the oil is heated, add in the brussels sprouts and sprinkle lightly with salt and sauté in the mushroom juice and oil until cooked, 3-5 minutes. Pour the sprouts over the mushroom caps and sprinkle with pomegranate seeds. Serve immediately.

Fried Eggs, Mushroom and Kale Skillet

Jessica Fisher from Life as MOM cherishes breakfast time with her loved ones, especially when mushrooms are on the plate.

Yield: 1 serving

Ingredients

1/4 cup sliced onion
1/4 cup sliced mushrooms
2 slices bacon, chopped
2 handfuls sliced kale
2 eggs
kosher salt and freshly ground black pepper

Directions

1. In a medium skillet, cook the onion, mushrooms, and bacon over medium heat for about 15 minutes. The bacon will start to crisp, the onions will turn clear and start to brown, and the mushrooms will lose their water and start to brown.
2. Stir in the sliced kale and cover. Sauté for a minute or two.
3. Make two small wells in the kale and crack the egg into the wells. Season to taste with salt and pepper. Cover and cook for five to ten minutes on low, depending on how you like your eggs.

Summer Vegetable Sauté

Mushrooms make everything better, especially in this late summer vegetable sauté. Enjoy it as a side dish with grilled meats or tuck it into an omelet for a hearty, yet meatless meal. Serve it as a filling for burritos, tacos, or enchiladas or as a topping for rice bowls.

Ingredients

2 tablespoons olive oil
1 medium red onion, sliced
8 ounces sliced mushrooms
4 garlic cloves, chopped
2 small zucchini, sliced
2 small green peppers, sliced
kosher salt and freshly ground pepper to taste
1/4 cup chopped fresh basil

Directions

1. In a large skillet over medium high heat, heat the oil.
2. Add the onion, mushrooms, and garlic. Cook stirring over medium heat, stirring until onions are clear and mushrooms start to give up their liquid, about 7 minutes.
3. Add the zucchini and peppers, and continue cooking until zucchini and peppers are tender.
4. Season to taste with salt and pepper. Toss in fresh basil. Serve immediately or at room temperature.

Thai Curry Mushrooms and Tofu

Take your family on a low-sodium culinary adventure around the world with this mushroom curry.

Yield: 6 servings

Serving size: 1 cup

Ingredients

1 pound extra firm tofu, drained
1 tablespoon Thai green curry paste
1 (13 to 14 ounce) can coconut milk (divided)
1 1/2 teaspoons olive oil
1 tablespoon brown sugar
1 tablespoon fish sauce (optional)
8 ounces shiitake mushrooms, halved
8 ounces cremini, mushrooms, halved
1 small onion, cut into 1-inch dice
1 small red pepper, seeded and cut into 1-inch dice
1 cup green beans (fresh or frozen and thawed), cut into 2-inch pieces
1 lime, juiced
1/4 cup fresh basil, coarsely chopped
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

Directions

1. Working on the long side of the block of tofu, slice it into 8 slices.  Place two layers of paper towel on a rimmed baking sheet and top with tofu slices.  Place two more layers of paper towel on top of the tofu, followed by another baking sheet.  Weigh with a heavy skillet or 3 cans for about hour to squeeze out excess moisture.  Cut each rectangle into 4 pieces.

2. Heat olive oil in a deep skillet or Dutch oven over medium heat.  Add green curry paste and cook 30 seconds to soften.  Add coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion; cover and simmer 3 – 4 minutes.  Gently stir in tofu; cover and simmer 3 – 4 minutes.  Add peppers and green beans; simmer partially covered 3 – 4 minutes.

4. Add lime juice and basil and gently stir just to combined; season with salt and pepper.  Serve with steamed white or basmati rice, if desired.

Nutrition Facts

1 cup serving: Calories: 259; Total Fat: 20g; Saturated Fat: 13g; Cholesterol: 0g; Sodium: 262mg; Protein: 12g; Carbohydrates: 13g; Dietary Fiber: 3g

Foodservice portion

Thai Curry Mushrooms and Tofu (Foodservice portion)

Take your family on a low-sodium culinary adventure around the world with this mushroom curry.

Yield: 24 servings

Serving Size: 1 cup

Ingredients

  • 4  pounds extra firm tofu, drained
  • 1/4 cup Thai green curry paste
  • 4 (13.66 ounce) cans coconut milk (divided)
  • 3 tablespoons olive oil
  • 1/4 cup brown sugar
  • 1/4 cup fish sauce (optional)
  • 2 pounds shiitake mushrooms, halved
  • 2 pounds cremini, mushrooms, halved
  • 2 medium onions, cut into 1-inch dice
  • 3 medium red peppers, seeded and cut into 1-inch dice
  • 4 cups green beans (fresh or frozen and thawed), cut into 2-inch pieces
  • 4 limes, juiced
  • 1 cup fresh basil, coarsely chopped
  • 2 teaspoons sea salt
  • 1 teaspoon freshly ground black pepper
  • Optional: cooked white or Basmati rice

Directions

1. Slice each block of drained tofu into 8 rectangles. Place two layers of paper towel on a sheet tray and top with tofu slices. Place two more layers of paper towel on top of the tofu, followed by another sheet tray. Weigh with a skillet or heavy can for about an hour to squeeze out excess moisture. Dice each rectangle into 4 pieces.

2. Mix green curry paste with half of one can (about 7 ounces) of coconut milk in a small bowl. Heat olive oil in a 4-quart saucepan over medium heat. Add green curry coconut paste slowly, cooking until fragrant. Stir in remaining coconut milk, brown sugar and fish sauce (if using); bring to a simmer and cook for 3 – 4 minutes.

3. Add mushrooms and onion to saucepot; cover and simmer 3 – 4 minutes.  Gently stir in tofu; cover and simmer 3 – 4 minutes. Add peppers and green beans; simmer partially covered 3 – 4 minutes. Stir gently to avoid breaking up tofu.

4. Stir in lime juice and basil until well combined; season with salt and pepper.  Serve with white or basmati rice, if desired.

Nutrition Facts

(for 1 cup): Calories: 259; Total Fat: 20g; Saturated Fat: 13g; Cholesterol: 0g; Sodium: 262mg; Protein: 12g; Carbohydrates: 13g; Dietary Fiber: 3g

Family portion

Mushroom Primavera with Spaghetti Squash

Whip up a batch of Mushroom Primavera with Spaghetti Squash for a fall harvest-inspired Meatless Monday.

Yield: Yield: 4 portions

Ingredients

1 1/2 tbs Sliced Kalamata olives
3/4 cup Crumbled, fat-free feta cheese
1 cup Cherry or grape tomatoes, halved
2 tsp minced garlic
1 cup chopped onion
1 lb White button mushrooms, sliced
1 tbs Olive oil
1 Spaghetti squash (about 3 pounds)
1/2 cup Chopped fresh basil, plus more for garnish

Directions

With the tip of a knife, pierce squash in about 5 places. Place on paper towel in microwave and cook on high for 10 minutes, or until squash has softened. When cool enough to handle, cut squash lengthwise and remove seeds with a spoon. Remove the spaghetti-like strands of squash with a fork, set aside and cover to keep warm (or reheat in microwave at serving time).

Heat oil in a 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. Stir in onion and garlic and cook for 3 more minutes, until onions are softened. Add tomatoes, cheese and olives and cook about 3 minutes longer, until mixture is hot and bubbling. Remove pan from heat and stir in basil.

Divide squash among 4 shallow serving bowls. Spoon sauce over spaghetti squash and garnish with additional freshly chopped basil. Serve immediately.

NUTRITION FACTS

Per serving: Calories: 260; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 0mg; Total Carbohydrate: 6g; Dietary Fiber: 1g

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.

Portabella Omelet topped with Portabella “Bacon”

Portabella mushrooms add meatiness and umami flavor to this classic fluffy omelet. The portabella bacon side is a vegetarian breakfast delight.

Yield: 2 servings

Preparation Time: 10 minutes

Cooking Time: 50 minutes

Ingredients

Portabella Omelet
1 medium Portabella mushroom
4 teaspoons olive oil, divided
4 large eggs
1/3 cup green onions, thinly sliced on the diagonal
2 teaspoons water
1/4 teaspoon kosher salt
1/8 teaspoon black pepper, freshly ground
1/2 cup (about 3/4 ounce) Swiss cheese, grated

Portabella Mushroom “Bacon”

2 Portabella mushrooms, sliced into 1/4 inch strips
1 tablespoon olive oil
1 teaspoon grill seasoning, mesquite

Directions

Portabella Omelet
Remove stem from mushroom. Cut mushroom in half and thinly slice. Heat a 10-inch non-stick sauté pan over high heat. Add 2 teaspoons oil and swirl to coat the bottom of the pan. Add the sliced mushrooms and sauté 5 minutes, just until gently browned.

Break the eggs into a mixing bowl and add the green onions, water, salt and pepper. Beat with a fork until combined.

Add remaining 2 teaspoons oil to pan and swirl to evenly distribute. Gently add the egg mixture to the pan and swirl to distribute evenly. Top with the grated cheese, cook 5 minutes until egg is cooked through. Fold one side of omelet over the other half.

Gently remove from pan and onto the serving plate. Top with the Portabella “bacon” and serve.

Portabella Mushroom “Bacon”
Heat oven to 325°. Brush sliced mushrooms with olive oil and spread in a single layer on a baking sheet. Sprinkle seasoning over the mushrooms and place in oven. Bake 50 minutes, or until crisp, turning each slice over every 10 minutes. Remove from oven and spread on cooling rack.

NUTRITION FACTS per serving

Calories: 440; Total Fat: 34g; Saturated Fat: 10g; Cholesterol: 450mg; Sodium: 580m; Protein: 23g; Total Carbohydrate: 10g; Dietary Fiber: 2g

Warm Broccoli Mushroom Salad

Yield: 6

Ingredients

4 cups broccoli flourettes, fresh or frozen
3 slices of bacon, cut into small pieces
3/4 cup finely chopped onion
2 tablespoons raspberry or balsamic vinegar
8 ounces (about 21/2 cups) white button mushrooms, sliced

Directions

In a medium saucepan bring 1-inch water to a boil. Add broccoli; return water to a boil; reduce heat, simmer covered until crisp-tender, 2 to 3 minutes; set aside.

In a large nonstick skillet, over medium-high heat cook bacon until nearly crisp and most of the fat is rendered out, about 4 minutes. Add onion, cook, stirring frequently, until the onion is crisp-tender and the bacon is crisp, 3 to 4 minutes. Stir in vinegar; cook and stir until vinegar is reduced by half, about 30 seconds. Add mushrooms, salt and reserved broccoli; toss to coat. Serve immediately while slightly warm.

Ginger Beef and Mushroom Stir-Fry

Variety of texture and color is a feature of most stir-fries due to crisp-tender vegetables: in this dish crunchy bok choy stems and peanuts add more contrast to the velvety mushrooms. For convenience slice, prepare and refrigerate ingredients the day before.

Yield: 4 servings

Preparation Time: 50 minutes (30 for prep, 20 for marinating)

Cooking Time: 10 minutes

Ingredients

¼ cup light soy sauce
2 tbsp rice wine vinegar
1 tbsp white sugar
2 tsp sesame oil
4 tsp corn starch
8 oz well trimmed beef steak (sirloin tip or top sirloin)
1 cup whole grain brown rice
5-6 baby bok choy (about 14 oz)
1 tbsp vegetable oil
¼ cup julienned gingerroot
3 large cloves garlic, minced
¼ tsp hot red pepper flakes (optional)
2 medium carrots, thinly slice
2 medium onions, sliced
8 oz fresh white or crimini mushrooms, sliced
½ cup chicken broth or water
½ cup frozen corn niblets (optional)
½ cup blanched, halved, unsalted peanuts
½ cup chopped cilantro leaves or green onions

Directions

In a small measuring cup mix soy sauce, vinegar, sugar, sesame oil, and cornstarch until smooth. Pour half into a medium bowl for marinade and reserve the other half until later. Slice the beef across the grain into very thin narrow slices; stir beef into marinade mixture and marinate at least 20 minutes. Meanwhile cook rice according to package directions. Separate stalks of bok choy and remove leaves set both aside.

In a large non-stick skillet or wok heat 2 tsp oil until hot over medium- high heat; add ginger, garlic and pepper flakes and stir-fry 30 seconds or until fragrant but not browned. Remove beef from marinade with slotted spoon: add to hot skillet and stir-fry 2-3 minutes or until browned. Transfer all to a bowl.

Add remaining 1 tsp oil to the skillet. Add bok choy stalks, carrots, onions and mushrooms; stir-fry 3-5 minutes; add broth and corn; cover and steam 2-3 minutes or until vegetables are crisp- tender.  Stir in bok choy leaves and push vegetables to the side of skillet; pour reserved starch mixture and left over marinade into middle of skillet; bring to boil for 1 minute, stirring constantly until slightly thickened.  Return the meat mixture with any accumulated juices and peanuts; toss just until hot. Serve over hot rice and garnish with cilantro or green onions.

Tip: Partially freeze meat to enable cutting it very thin.

Variations:

  • Substitute chicken for beef if desired.
  • Substitute broccoli for bok choy.
  • Substitute small shiitake caps for half of the sliced mushrooms.
  • Substitute raw cashews for peanuts.

NUTRITION FACTS per serving

Per serving: Calories: 520; Total Fat: 19g; Saturated Fat: 3g; Cholesterol: 25mg; Sodium: 680mg; Protein: 27g; Total Carbohydrate: 65g; Dietary Fiber: 6g