Posts Tagged ‘nutritious’

Mushroom Scramble Mug

Make the morning less hectic with this quick five minute breakfast.

Preparation Time: 5 minutes

Cooking Time: 2 minutes

Yield: 1 serving

Serving Size: 1 prepared mug

Ingredients

Non-stick cooking spray
1 cup white button mushrooms, sliced
1/4 teaspoon salt
Pinch freshly ground black pepper
1 whole egg
1 egg white
1 slice fat-free American cheese, torn in strips
1 tomato or red pepper, diced (optional)
Whole wheat English muffin (optional)

Directions

Lightly spray the inside of a microwaveable mug with non-stick cooking spray, place mushrooms in mug and sprinkle with salt and pepper. Cover and microwave for 1 minute. Let rest 30 seconds and drain any excess liquid.

Add whole egg and egg white to mug and mix well with a fork. Add cheese and tomato or red pepper (if desired) and microwave for 1 minute, stirring halfway through. Let rest 30 seconds to allow eggs to finish cooking. Enjoy in the mug or on a toasted whole wheat English muffin.

Nutrition Facts

Calories: 170; Total Fat: 6g; Saturated Fat: 1.5g; Cholesterol: 215mg; Sodium: 1,000 mg; Protein: 18g; Carbohydrates: 13g; Dietary Fiber: 2g

Shiitake and Chicken Lettuce Wraps

Sliced mushrooms and chicken combine to create an easy to make fresh and tasty Asian classic.

Preparation Time:  5 minutes

Cooking Time:  15 minutes

Yield: 4-6 servings

Serving Size: 1 romaine lettuce leaf with 1 cup filling

Ingredients

2 teaspoons toasted sesame oil, divided
1 teaspoon olive oil
8 ounces shiitake or Portabella mushrooms, thinly sliced
1 boneless, skinless chicken breasts, pounded to 1/2 inch thickness and thinly
sliced
1 teaspoon chili garlic sauce
1 small red bell pepper, thinly sliced
1 cup bean sprouts, rinsed
1/4 cup diagonally sliced green onions
1 tablespoons soy sauce
1 tablespoon hoisin sauce
1 tablespoon grated fresh ginger
1 fresh plum, diced (optional)
1 head romaine, Boston or Bibb lettuce

Directions

Heat a large sauté pan over medium high heat. Add 1 teaspoon sesame oil and olive oil. Add a single layer of mushrooms and cook, without stirring, for 3 minutes, until they begin to soften. Portabellas will take a little longer than shiitakes.

In a cup, mix 1/4 cup water and chili garlic sauce and pour in to pan, then add chicken. Cover and cook 5 minutes, then remove the lid, stir and cook another 3 minutes, or until chicken is cooked through. Add bell pepper, bean sprouts and onion and stir to heat through, about 2 minutes.

In a cup, mix soy sauce, remaining 1 teaspoon sesame oil, hoisin sauce, ginger, diced plum (if desired) and 2 tablespoons water. Add to skillet and bring to a boil. Spoon into lettuce cups, then roll. Serve immediately.

Nutrition Facts

Calories: 120; Total Fat: 4.5g; Saturated Fat: 0.5g; Cholesterol: 25mg; Sodium: 590mg; Protein: 13g; Carbohydrates: 9g; Dietary Fiber: 2g

Mushroom Napoleon

Fresh goat cheese, basil and thyme on top of a meaty portabella create the perfect vegetarian mushroom napoleon, great for lunch, dinner or entertaining.

Preparation Time:  5 minutes

Marinate Time:  30 minutes

Cooking Time:  5 minutes

Yield: 4 servings

Serving Size: 1 prepared portabella cap

Ingredients

4 Portabella mushrooms, stems removed
1/4 cup light vinaigrette salad dressing
1 red onion, cut into 8 slices
4 tomatoes, cut into 4 slices each
8 fresh basil leaves
1 cup crumbled soft goat cheese
2 tablespoons fresh thyme, removed from stem and chopped
Salt and freshly ground black pepper

Directions

Place Portabellas, onions and vinaigrette in a large zip top bag. Let marinate for at least 30 minutes. Reserve marinade, if grilling.

If grilling Pre-heat grill. Once hot, grill Portabella gill side down for about 5-7 minutes, turn over and cook for another 5-7 minutes or until juices begin to accumulate in the cap. Simultaneously, wrap the onions in foil and grill. Remove the onions when the Portabellas are done. Drain and reserve excess juices from the mushrooms and onions.

Plate the Portabella cap gill side up. Layer slices of onion, tomato and basil leafs on top of the Portabella cap. Sprinkle each stack with 1/4 of the goat cheese and fresh herbs, drizzle with reserved marinade and serve warm.

If microwaving: Place the mushrooms (gill side up) and the onions on a large, microwaveable plate. Cover and microwave for 3 minutes. Let rest 30 seconds, then carefully remove plate and uncover. Drain excess juices and reserve.

Plate the Portabella cap gill side up. Layer slices of onion, tomato and a basil leaf on the Portabella and microwave for 45 seconds. Sprinkle each stack with 1/4 of the goat cheese and fresh herbs, drizzle with reserved juices and serve warm.

Nutrition Facts:

Calories: 210; Total Fat: 10g; Saturated Fat: 6g; Cholesterol: 20mg; Sodium: 290mg; Protein: 11g; Carbohydrates: 19g; Dietary Fiber: 3g

Mozzarella Portabella Light Flatout Thin Crust Pizza

Hearty and delicious mushrooms add a meaty texture to this vegetarian pizza. Take the fun outside and throw the pizza on the grill for 4 minutes with the lid shut to give it a crispy finish.

Yield: 1 serving

Serving Size: 1 Italian Herb Light Flatout wrap with 1 cup cheese and mushrooms

Ingredients

1 Italian Herb Light Flatout CarbDownTM Wrap
Olive-oil cooking spray
1/4 cup calorie-free balsamic vinaigrette dressing
3 ounces fresh Portabella or white button mushrooms
2/3  cup fat-free Mozzarella cheese, shredded
3 tablespoons reduced-fat Feta Cheese

Directions

Preheat oven to 350° F. While oven heats, slice mushrooms into 1/8-inch slices and marinate in balsamic vinaigrette dressing for 10 minutes.

Coat one side of the Flatout wrap with cooking spray. Lay the coated side down on a nonstick cookie sheet. Bake for about 8 minutes.

Remove cookie sheet from oven and top warm Flatout wrap with mushrooms, Mozzarella and Feta. Return to oven and bake for 15 minutes, or until cheese melts.

Cut pizza immediately into 6 squares, or 16 wedges for appetizers, and enjoy!

Nutrition Facts:

Calories: 210; Total Fat: 3.5g; Saturated Fat: 1.3g; Dietary Fiber: 1.4gNutrition Facts: Calories: 340; Total Fat: 3.5g; Saturated Fat: 2.5g; Cholesterol: 20mg; Sodium: 910mg; Protein: 40g; Total Carbohydrate: 36g; Dietary Fiber: 9g

Flatout Mushroom and Chicken Fajita Wraps

Tasty mushrooms are topped with fresh salsa for an easy Mexican meal or appetizer.

Yield: 4 (16 as appetizers)

Serving Size: 1 Flatout wrap with 2 cups of prepared filling

Ingredients

1 tablespoon olive oil or butter
1 small onion, diced
16 ounces fresh white button mushrooms, sliced (about 5 cups)
4 tablespoon salsa
4 Flatout Harvest Wheat Wraps
2 cups cooked chicken, shredded
4 lettuce leaves (optional)

Directions

Heat 1 tablespoon olive oil in sauté pan over high heat. Add onions and a single layer of mushrooms. Leave the mushrooms alone as they sauté – be patient as they turn red-brown – then turn and sauté until second side turns a similar color.

Spread 1 tablespoon salsa on each Flatout Wrap. Layer a quarter of the chicken, mushrooms, onions and lettuce (if desired) at rounded end of each wrap. Roll tightly and serve.

If desired, cut each wrap into quarters and serve as an appetizer or snack.

Nutrition Facts

Calories: 380; Total Fat: 12.1g; Saturated Fat: 2.8g; Cholesterol: 75mg; Sodium: 447mg; Protein: 52g; Carbohydrate: 26g; Dietary Fiber: 8g

Caramelized Mushroom and Vidalia Onion Risotto

Sautéed mushrooms add meatiness to vegetarian risotto made with brown rice. Add caramelized onions and this savory dish bursts with complex and delicious flavors.

Yield: 4 servings

Serving Size: 1 cup prepared risotto

Ingredients

1 Vidalia onion, thinly sliced vertically
2 tbsp. canola oil, divided
1 pound crimini mushrooms, sliced
1 cup short-grain brown rice
1/4 cup dry white wine
2 cups low-sodium vegetable or chicken broth
3 cups water
1 1/2 cups frozen peas
1/4 cup reduced-fat Parmesan cheese

Directions

Heat 1 tbsp canola oil in a 10-inch skillet over medium heat. (Do not use non-stick skillet.) Add Vidalia® onions and stir to coat with the oil. Stirring occasionally, let cook until brown (about 30 minutes).

Remove Vidalia® onions from pan, and set aside. Wipe pan clean. Heat remaining olive oil in pan and brown mushrooms (about 15 minutes).

While mushrooms and Vidalia® onions are browning, cook risotto as follows. Heat wine and rice in pot, stir until rice is absorbed. Mix broth and water together. Increase heat to medium-high; stir in 1 cup of water-broth mixture. Cook uncovered, stirring frequently, until liquid is absorbed. Continue stirring and add remaining water-broth mixture, 1 cup at a time, allowing each cup to be absorbed before adding another. Add peas to rice with last cup of liquid. Cook until rice is tender and mixture has a creamy consistency, approximately 1 hour.

Gently stir in caramelized Vidalia® onions, mushrooms, and cheese. Let sit about five minutes and serve.

Nutrition Facts:

Calories: 380; Total Fat: 10g; Saturated Fat: 1.5g; Cholesterol: 5mg; Sodium: 270mg; Protein:12g; Carbohydrates: 58g; Dietary Fiber: 6g

Herbed Spinach Quiche Portabella Caps

Use portabella mushroom caps instead of high-fat pie pastry to make individual, savory breakfast quiches.

Yield: 4 servings

Serving Size:1 portabella cap with filling

Ingredients

4 portabella mushrooms, 3-inch diameter
Cooking spray
3 large eggs
Egg whites from 6 eggs
1/2 cup whole wheat grated bread crumbs (Panko)
1/2 cup nonfat milk
1 tsp. low-sodium garlic & herb blend (like Mrs. Dash)
1 cup cooked and drained, chopped, frozen spinach
1/2 cup reduced-fat Parmesan cheese, divided

Directions

Place oven rack in center of oven; preheat oven to 375̊ F.

Remove portabella stems; wipe clean with damp paper towel.

Spray baking sheet with cooking spray, and place mushroom caps on baking sheet.

In a mixing bowl, whisk together all remaining ingredients, except 1 tbsp Parmesan cheese.

Coat 10-inch non-stick pan with cooking spray and heat over medium flame. Cook and scramble egg mixture until it just starts to thicken. Remove from heat.

Using a large spoon, scoop partially-cooked, hot egg mixture into portabella caps. Sprinkle tops with remaining Parmesan cheese. Bake about 20 minutes. Serve immediately.

Nutrition Facts

Calories: 190; Total Fat: 6g; Saturated Fat: 2g; Cholesterol: 145mg; Sodium: 330mg; Protein: 17g; Carbohydrates: 14g; Dietary Fiber: 4g

Sweet Potato Pancakes with Balsamic Maple Mushrooms

Savory sautéed mushrooms top mashed sweet potato pancakes for a delicious breakfast, brunch or dinner dish.

Yield: 4 servings

1 Serving: 3 pancakes with mushroom topping

Ingredients

Sweet Potato Pancakes

3 medium sweet potatoes or yams (orange flesh)
1 cup non-fat milk
1 egg, beaten
2 tbsp. vegetable oil
1 cup whole wheat flour
2 tsp baking powder
1/4 tsp salt
Cooking spray, as needed

Balsamic Maple Mushrooms

1 pound crimini and/or white button mushrooms, quartered
1 tbsp. vegetable oil
1/3 cup maple syrup
1 tbsp. balsamic vinegar

Directions

Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer. Add milk, egg, and vegetable oil to potatoes; mix.

Sift together dry ingredients and add to potato mixture. Mix on low until just blended.

Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray. Use ¼ cup of batter per pancake, ladling into hot skillet. Wait until pancake bubbles and looks slightly dry on top before flipping over.

While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame. Add quartered mushrooms and toss to coat with oil. Let simmer, stirring occasionally, until juices run. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.

To serve: stack 2-3 pancakes, alternating with balsamic maple mushrooms.

Nutrition Facts:

Calories: 420; Total Fat: 12g; Saturated Fat: 1.5g; Cholesterol: 50mg; Sodium:480 mg; Protein: 12g; Carbohydrates: 70g; Dietary Fiber: 7g

Baja Salmon with Mushrooms

Plenty of vitamin D in this highly flavorful salmon and mushroom dish.

Yield: 4 servings

Serving size: 5oz salmon fillet with 1/2 cup mushroom topping

Preparation Time: 7 minutes

Cooking Time: 8 minutes

Ingredients

1 tablespoon olive oil, divided
6 ounces white button mushrooms, quartered or halved
1 packet dry citrus marinade
3/4 cup frozen white sweet corn kernels, thawed
1/2 cup red onion, diced, run under cold water
1/2 cup red bell pepper, diced
1/4 cup cilantro leaves, minced
2 tablespoons lime juice, freshly squeezed
1/2 teaspoon kosher salt
4 salmon filets (about 5 ounces each)
1/4 cup water

Directions

Heat a large sauté pan over medium high heat. Add 2 teaspoons oil and swirl to coat bottom of pan. Add mushrooms and sauté 2 minutes. Add 1 tablespoon of dry citrus marinade mix to the mushrooms and continue cooking another 3 minutes.

Remove mushrooms from the pan and place in a large mixing bowl. Add the corn, onion, red pepper, cilantro, lime juice and salt to the cooked mushrooms and toss to combine. In same sauté pan, add remaining teaspoon of oil and swirl to coat pan.

Sprinkle the top of each salmon filet with 1 teaspoon dry citrus marinade mix. Add salmon, seasoned side down, to hot pan and sear 1 minute. Flip over and add water to the pan. Cover and cook another 2 minutes, or until done to taste preferences. Remove from the heat and uncover.

Place a spoonful of the mushroom salsa on each serving plate, top with a salmon filet. Garnish with a sprig of cilantro and a lime wedge.

NUTRITION FACTS per serving

Calories: 340; Total Fat: 19g; Saturated Fat: 5g; Cholesterol: 70mg; Sodium: 830mg; Protein: 31g; Total Carbohydrate: 12g; Dietary Fiber: 2g

Mushroom Burgers

Grill up some mushroom burgers for a twist on the classic that’s sure to please.

Yield: 4 servings

Serving size: 1-4 oz burger on bun

Ingredients

6 ounces white button mushrooms
6 ounces cremini mushrooms
2 teaspoons plus 2 tablespoons canola oil
1/2 cup low-fat ricotta cheese
8 ounces 93% lean ground beef
1 large egg, lightly beaten
1/2 cup seasoned breadcrumbs
2 teaspoons dried basil or 1/4 cup chopped fresh basil
4 2-ounce whole-wheat sandwich buns
freshly ground black pepper

Directions

1. Chop mushrooms into ¼-inch pieces.  Heat a medium skillet over medium-high heat.  Add 2 teaspoons canola oil.  Place mushrooms in pan and sauté for 3 to 5 minutes.  Drain. Return mushrooms to pan and season with freshly ground black pepper.

2. In a large bowl, combine the mushrooms, ricotta cheese, ground beef, egg, breadcrumbs, and basil. Form mixture into 4 burgers.

3. Heat a 12-inch nonstick skillet over medium-high heat. Add 2 tablespoons canola oil. Cook burgers for about 5 to 7 minutes on each side, or until done. (Or grill burgers.) Serve on sandwich buns.

Tips:

  • Substitute 100% ground turkey breast meat for ground beef.
  • These are delicious with caramelized onions, fresh tomato and cheddar cheese.

Nutrition Facts

(4 oz burger on bun): Calories: 393; Total Fat: 20 g; Saturated Fat: 5 g; Cholesterol: 98 mg; Sodium: 681 mg; Carbohydrate: 31 g; Dietary fiber: 11 g; Protein: 30 g

Mushroom Pizza

Pile mushrooms onto your pizza for a tasty weeknight meal.

Yield: 2 servings

Serving Size: 1 flatbread

Ingredients

6 ounces white button mushrooms
6 ounces cremini mushrooms
freshly ground black pepper
4 ounces 93% lean ground beef
1 teaspoon olive oil
1 cup part-skim ricotta cheese
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
2 – 12 inch light whole wheat wraps
1 cup shredded reduced-fat Monterey Jack or Cheddar cheese

Directions

1. Preheat oven to 400˚F.

2. Chop mushrooms into ¼-inch pieces.

3. Heat a medium skillet over medium-high heat. Add meat and cook, breaking meat into very small bits.  Drain.  Season with freshly ground black pepper. Remove from pan and reserve.

4. Add olive oil to skillet. Add mushrooms and sauté for 3 to 5 minutes.  Drain. Add beef back to pan and combine with mushrooms.

5. In a small bowl, combine ricotta cheese, oregano, and basil.  Spread the cheese mixture on two 12-inch light whole wheat wraps, dividing evenly.  Layer equal amounts of the beef and mushroom mixture on top of the cheese mixture. Sprinkle with the grated cheese.

6. Place the pizza directly on the oven rack.  Bake for 8-10 minutes or until crust is golden brown and cheese is melted.

Tips:

    • ½ cup cottage cheese blended with 1 tablespoon of milk in blender or food processor is a suitable substitute for ricotta cheese.
    • Use fresh herbs like oregano and basil instead of Parmesan cheese and also use reduced fat cheese for a lighter version with less cholesterol, fat and saturated fat.

Nutrition Facts:

Calories: 499; Total Fat: 22g; Saturated Fat: 11g; Cholesterol: 88mg; Sodium: 923mg; Carbohydrate: 29g; Dietary Fiber: 11g; Protein: 56g.

Mushroom Steak Fajitas (Foodservice portion)

Spice it up while keeping your family’s plate balanced with this steak and mushrooms MyPlate recipe.

Yield: 24 servings

Serving size: 2 fajitas

Ingredients

  • 4 1/2 pounds (3/4-inch thick) sirloin or other boneless steak
  • 6 tablespoons no-salt fiesta lime seasoning (like Mrs. Dash), divided
  • 1 tablespoon olive oil
  • 3 1/2 pounds sliced cremini mushrooms (about 18 cups)
  • 6 medium green bell peppers, sliced into strips
  • 6 medium red bell peppers, sliced into strips
  • 6 medium yellow bell peppers or white onions, sliced into strips
  • 48 (6-inch) whole wheat tortillas
  • 6 medium tomatoes, diced
  • 2 pounds shredded iceberg lettuce (about 12 cups)
  • 1 ½ cups non-fat sour cream

Directions

1. Slice beef across the grain into ¼-inch strips. Place in a bowl with 3 Tbsp. fiesta lime seasoning; toss to coat.  Place mushrooms, peppers, and onion and remaining 4 Tbsp. fiesta lime seasoning in a large bowl; toss to coat.

2. Heat oil on hot flattop griddle or large sauté pan. Add beef strips. Cook about 5-6 minutes. Remove and keep warm in hotel pan. Cook vegetables on griddle until just tender, about 5-8 minutes.  Add to beef.

3. Serve 1/2 cup beef mixture topped with 1/4 cup lettuce and 1 1/2 teaspoons sour cream rolled into each tortilla.

Nutrition Facts:

Calories: 430; Total Fat: 16g; Saturated Fat: 5g; Cholesterol: 60mg; Sodium: 590mg; Protein: 27g; Carbohydrates: 46g; Dietary Fiber: 7g

Family portion