Posts Tagged ‘nutritious’

Grilled Portabella Sandwich with Pepper Jack Cheese, Roasted Peppers and Marinated Artichoke Hearts

This light grilled sandwich is perfect for lunch or dinner.

Servings: 24 servings

Serving size: 1 sandwich

Ingredients

24 Portabella mushrooms
Olive oil as needed
Salt and pepper to taste
Fresh ground black pepper
¾ cup Mayonnaise
¾ cup Dijon mustard
24 Round sandwich buns, split
3 cups Roasted red peppers, chopped coarsely
3 cups Marinated artichoke hearts, chopped coarsely
12 ounces Red onion, thinly sliced
1 pound, 8 ounces Pepper Jack cheese, shredded

Directions

1. Brush each Portabella cap with olive oil; season well with salt and pepper. Arrange on a sheet pan.
2. Bake at 500 F until mushrooms are tender, about 8 minutes; reserve.
3. Mix mayonnaise and mustard until combined thoroughly; reserve.

To assemble

Spread each cut side of one bun with ½ tablespoon mayonnaise-mustard mixture. On the bottom of the bun, layer 2 tablespoons roasted pepper, 2 tablespoons artichoke heart, portabella cap, 2 slices onion and ¼ cup cheese; cover with top of bun. Heat in a 500 F oven until heated through and cheese melts, about 5 minutes.

Tips: To create a contemporary Club, bake Portabellas as above; slice and add to a traditional Club Sandwich preparation. For a refreshing twist, try a lemon pepper spread on toast slices.

Nutrition Facts

Calories: 350; Total Fat: 19g; Saturated Fat: 6g; Cholesterol: 30mg; Sodium: 780mg; Protein: 13g; Total Carbohydrate: 33g; Dietary Fiber: 3g

Sauteed Mushroom, Spinach & Roasted Red Pepper Wrap

Simple and scrumptious. You can’t go wrong with this vegetarian mushroom, spinach and roasted red pepper wrap.

Yield: 4 servings

Serving: 1 wraps

Ingredients:

6 ounces button mushrooms – sliced
2 tablespoons unsalted butter
salt/pepper
1 loosely packed cup fresh spinach
1 roasted red bell pepper – sliced
4 flour tortillas – warmed

Directions

1. Into a medium sauté pan over medium heat add butter. Melt. Add mushroom and sauté for approximately 4-5 minutes until cooked through. Season with salt/ pepper. Turn off heat.
2. To assemble: Equally distribute spinach, bell pepper and mushrooms between each tortilla.
3. Wrap each like you would a burrito (or you could also simply fold in half and enjoy soft taco style).

Nutrition Facts:

Calories: 180; Total Fat: 8g; Saturated Fat: 4.5g; Cholesterol: 15mg; Sodium: 300mg; Protein: 4g; Total Carbohydrate: 21g; Dietary Fiber: 2g

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.

Purple Potato and Mushroom Casserole

Warm up cold nights with this easy vegetarian casserole made with mushrooms and potatoes.

Yield: 4

Serving Size: 1/4th of recipe

Ingredients

4 tablespoons unsalted butter – divided
1 large purple potato – peeled and thinly sliced
salt
8 ounces button mushrooms – thinly sliced
3 tablespoons flat leaf Italian parsley – roughly chopped, divided
¾ cup Parmigiano Reggiano – grated, divided
3 tablespoons dry white wine

Directions

1. Preheat oven to 350 degrees. Spray a 10 x 6 ovenproof dish with non-stick cooking spray. Set aside.
2. Melt 3 tablespoons of butter. Pour butter into bottom of dish.
3. To assemble: Place a layer of potatoes onto bottom of dish. Lightly season with salt. Top with a layer of mushrooms. Top with 1 tablespoon parsley and ¼ cup cheese. Add additional 2 layers. {NOTE: Top layer should only have potatoes, salt and cheese.} Pour wine over potatoes.
4. Cover with aluminum foil and bake for 50-60 minutes or until potatoes are fork tender.

Nutrition Facts:

Calories: 250; Total Fat: 16g; Saturated Fat: 10g; Cholesterol: 45mg; Sodium: 240mg; Protein: 9g; Total Carbohydrate: 16g; Dietary Fiber: 2g

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.

Mushroom Parmesan Melts

“The versatility of mushrooms in any dish make them the perfect ingredient to add a hearty and nutritious touch to the meal.”

Ingredients

4 slices whole wheat country bread sliced ¼-inch thick
12 ounces fresh sliced mushrooms, rinsed and patted dry
1 teaspoon kosher salt
1 tablespoon olive oil
½ cup Parmesan cheese, coarsely grated

Directions

1. To grill the bread heat a grill to medium and place the bread slices over indirect heat for about 3-minutes per side or until grill marks begin to show. This step can also be completed on a grill pan.
2. While the bread cools add the mushrooms and salt to a sauté pan and warm over medium heat. Cook the mushrooms until they release their liquid and cook down so they are completely softened.
3. Turn the broiler on high and place the grilled bread on a baking sheet. Divide the mushrooms among the four pieces of grilled bread and top with equal amounts of the Parmesan cheese.
4. Broil the toasts for about 2 minutes, or just until the Parmesan begins to melt. Remove immediately. Drizzle the breads with the olive oil and serve!

Mushroom Beef Sloppy Joes

Chopped mushrooms, when sautéed, blend seamlessly with ground meats. Swapping or adding mushrooms to a recipe can add an extra serving of vegetables to the plate.

Yield: 4 servings

Ingredients

8 oz white button mushrooms
8 oz cremini mushrooms
¼ lb 90% lean ground beef
1½ tbsp canola oil
½ cup chopped onion
1 garlic clove, minced
1 8 oz can no-salt-added tomato sauce
1 tbsp chili powder
1 tbsp brown sugar
1 tsp cider vinegar
½ tsp ground black pepper
4 whole wheat buns

Directions

Chop mushrooms to approximate size and texture of cooked ground beef. Heat a sauté pan over medium-high heat. Add ground beef and mushrooms, and cook. Sauté until ground beef is done. Remove mushroom-beef mixture from pan. Add onions and garlic to pan; cook until golden. Return mushroom-beef mixture to pan, along with remaining ingredients. Simmer about 10 minutes; remove from heat. Serves 4.

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Mushroom Burger Wrap

Mushroom Burger Wrap

The Forest Burger

The Forest Burger

Mini Mushroom Burgers

Mini Mushroom Burgers

Jackie Newgent’s “Swedish” Meatballs

Yield: 12 servings

Serving Size: 3 1-oz meatballs

Ingredients

2 slices fresh whole-wheat bread, torn or chopped into tiny bite-size pieces
1/4 cup plain almond milk or light soy milk
2 tablespoons unsalted butter
2 1/2 teaspoons grapeseed or canola oil
2/3 cup finely chopped white or red onion
1 1/2 cups finely chopped fresh shiitake mushroom caps or cremini (baby bella) mushrooms*
2 teaspoons white wine vinegar
1 1/2 teaspoons sea salt, or to taste
1 pound ground turkey (about 94% lean)
8 ounces lean ground beef sirloin*
1 large egg, lightly beaten
3/4 teaspoon freshly ground black pepper, or to taste
1/2 teaspoon ground allspice
1/4 cup whole oat or soy flour
3 cups low-sodium beef or chicken broth
1/4 cup fat-free evaporated milk
1/4 teaspoon freshly grated or ground nutmeg, or to taste

Directions

  1. Add the bread to a small mixing bowl. Drizzle with the almond milk and toss to combine. Set aside.
  2. Melt 1 tablespoon of the butter with 1 teaspoon of the oil in a large nonstick skillet over medium heat. Add the onion, mushrooms, vinegar, and 1/4 teaspoon of the salt and sauté until the onion is softened, about 8 minutes. Remove from heat, transfer to a platter, and let cool for 15 to 30 minutes.
  3. Add the bread mixture, turkey, egg, pepper, allspice, onion mixture, and 3/4 teaspoon of salt to a large mixing bowl. Thoroughly combine by hand.
  4. From the mixture into 36 meatballs, about 1 rounded tablespoon (1 ounce) each.
  5. Preheat the oven to 300°F.
  6. Heat 1 1/2 teaspoons (1/2 tablespoon) of the butter and 3/4 teaspoon of the oil in the skillet over medium heat. Add half of the meatballs and sauté until just brown on all sides, about 8 to 10 minutes. Transfer the meatballs using tongs or a slotted spoon to a 9 ´ 13-inch or other ovenproof dish. Repeat with the remaining butter, oil, and meatballs.
  7. Bake the meatballs until fully cooked, about 25 minutes.
  8. Meanwhile, add the flour to the remaining bits and grease in the meatball skillet over medium heat. Stir continuously for about 1 minute. Whisk in the broth, about 1/4 cup at a time, until fully incorporated. Increase heat to medium-high and stir frequently until the sauce begins to thicken, about 12 minutes. Reduce heat to medium, add the evaporated milk, nutmeg, and remaining 1/2 teaspoon salt, and continue to cook while stirring until the gravy is desired thickened consistency, about 5 minutes. Adjust seasoning.
  9. Remove the meatballs from the oven. Pour the gravy over the meatballs. Sprinkle with additional nutmeg or allspice, if desired, and serve

Tip: Use 2 ½ cups of mushrooms and no ground beef for greater calorie savings. 

Nutrition Facts

Per serving: 140 calories, 7g total fat, 2.5g saturated fat, 0g trans-fat, 50mg cholesterol, 380mg sodium, 6g total carbohydrate, 1g dietary fiber,  2g sugars, 14g protein

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Mushroom Meatball Sub

Mushroom Meatball Sub

Crimini Mushroom and Pork Meatballs

Mushroom Meatballs

Mushroom Meatloaf

Mushroom Meatloaf

Mushroom Turkey Burger

Yields: 4-6 burgers

Ingredients

2 tbs vegetable oil
½ cup onion, diced
1½ cup crimini mushrooms, sliced
1½ lb ground turkey, white and dark meat
2 tbs worcestershire sauce
1 tsp kosher salt
½ tsp white pepper
½ cup Panko bread crumbs

Directions

Heat oil and sauté onion over medium heat until lightly browned. Either add sliced mushrooms and stir or, first finely chop mushrooms and then add to pan. Sauté until mushrooms are fully cooked and most liquid has evaporated. Set aside to cool.

In mixing bowl combine turkey, Worcestershire, salt and white pepper. If not already chopped, process sliced mushroom mix in food processor until coarsely resembles ground turkey. Add mushrooms to turkey mixture. Add bread crumbs and mix well with hands. Refrigerate mix until chilled, and then form into 4 equal patties.

Refrigerate mix until chilled, and then form into 4 equal patties.

Cook on flat grill or in cast iron pan.

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Mushroom Burger Wrap

Mushroom Burger Wrap

Mini Mushroom Burger

Mini Mushroom Burger

Portabella Halloumi Burger

Portabella Halloumi Burger

Grilled Mushroom Cobb Salad

Meaty portabella mushrooms top this vegetarian cobb salad, perfect for lunch or as a hearty side salad.

Preparation Time:  5 minutes

Cooking Time:  10 minutes

Yield:  4 servings

Serving Size: 1 portabella mushroom and 1 hardboiled egg on prepared salad

Ingredients

2  tablespoons olive oil
Salt and pepper to taste
1  red bell pepper, cut in 2-inch pieces
4  Portabella mushrooms, sliced
4  cups chopped romaine lettuce
1/4 cup prepared vinaigrette salad dressing, or more to taste
4 hard boiled eggs, coarsely chopped
4 ounces crumbled blue cheese

Directions

Wish together oil, salt and pepper and brush mushroom strips and red peppers with mixture. Place red pepper pieces on a skewer and grill peppers and mushrooms, turning once, for about 10 minutes.

Toss lettuce with vinaigrette and arrange on a shallow serving platter. Arrange mushrooms, roasted peppers, eggs and blue cheese in four “stripes” across the bed of lettuce. Serve chilled.

Nutrition Facts:

Calories: 330; Total Fat: 25g; Saturated Fat: 8g; Cholesterol: 235mg; Sodium: 620mg; Protein: 16g; Carbohydrate: 12g; Dietary Fiber: 3g

Farmers Market Mushroom Salad

Combine fresh ingredients to make a tasty dish perfect for hot summer days or nights.

Preparation Time:  10 minutes

Cooking Time:  10 minutes

Yield:  6-8 servings

Serving Size: 1 1/2 cups prepared

Ingredients

3 tablespoons olive oil, divided
1 pound mushrooms, sliced
1 cup zucchini, chopped
2 cups fresh corn kernels, cut from the cob
2 cups cooked brown rice
1 tablespoon fresh lemon juice
2  bell peppers of varying colors, diced
1/2 cup fresh thyme leaves or 1 tablespoon dried
Salt and pepper to taste
2 beefsteak tomatoes, sliced
1/2 cup arugula

Directions

Heat two tablespoons olive oil in large non-stick skillet over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about five minutes or until mushrooms become red-brown on one side. Flip and cook about five minutes more, until other side is same color; set aside.

Sauté zucchini for about five minutes, adding additional olive oil to skillet if necessary. Turn off heat and add corn and rice; stir to combine. Cook for an additional three to five minutes to warm ingredients. Drizzle with remaining olive oil and lemon juice and gently stir in bell pepper and thyme; season with salt and pepper.

Arrange tomatoes and arugula on a plate; pour on rice mixture and top with mushrooms. May be served warm or cold.

Nutrition Facts:

Calories: 150; Total Fat: 6g; Saturated Fat: 1g; Cholesterol: Omg; Sodium: 15mg; Protein: 4g; Carbohydrates: 21g; Dietary Fiber: 3g