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Cheese & Spinach Stuffed Portobello Mushrooms

Nutrition Fact: September is National Mushroom Month.  Portobello mushrooms hearty texture make them a great, low calorie (only 35 calories per serving) vegetarian substitution for meat in many recipes.  They are low in carbohydrates and moderate in fiber, protein, and B vitamins.  Essential B Vitamins, which can be lacking in a vegetarian diet, are necessary for a healthy metabolism and nervous system, and healthy liver, skin, eyes and hair.  Try this Portobello mushroom dish in place of traditional lasagna for your next Italian night at home!

Prep: 40 min

Makes 4 servings

Ingredients:

4 large portobello mushroom caps

1/4 teaspoon freshly ground pepper

1 cup part-skim ricotta cheese

1 cup finely chopped fresh spinach

1/2 cup finely shredded Parmesan cheese, divided

2 tablespoons finely chopped kalamata olives

1/2 teaspoon Italian seasoning

3/4 cup prepared marinara sauce

 Directions:

  1. Preheat oven to 450 °F. Coat a rimmed baking sheet with cooking spray.
  2. Place mushroom caps, gill-side up, on the prepared pan. Roast until tender, 20 to 25 minutes.
  3. Meanwhile, mash ricotta, spinach, 1/4 cup Parmesan, olives, Italian seasoning and 1/4 teaspoon pepper in a medium bowl.
  4. Place marinara sauce in a small bowl, cover and microwave on High until hot, 30 seconds to 1 1/2 minutes.
  5. When the mushrooms are tender, carefully pour out any liquid accumulated in the caps. Return the caps to the pan gill-side up.
  6. Spread 1 tablespoon marinara into each cap; cover the remaining sauce to keep warm.
  7. Mound a generous 1/3 cup ricotta filling into each cap and sprinkle with the remaining 1/4 cup Parmesan.
  8. Bake until hot, about 10 minutes. Serve with the remaining marinara sauce.

Nutrition Information per serving (1 mushroom):

Calories: 196 cal, Fat: 10g, Protein: 13g, Carbohydrate: 14g, Sugar: 6g, Fiber: 3g, Sodium: 567mg

Adapted from: http://www.eatingwell.com/recipe/249858/cheese–spinach-stuffed-portobellos/

 

 

Categories: Education,  Healthy Living
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