I love Portobello mushrooms. They are meaty, nutritious, versatile, easy to prepare, and will absorb the flavors of your dish. Here are some nutrition facts about Portobello mushrooms and a simple, nutritious recipe. A portobello belongs to the cremini family of mushrooms. What separates this from other creminis is its large size. The smaller mushrooms you see in packages and bulk sections are harvested when young. Portobellos are allowed to grow as large as 4 or more inches in diameter. These mushrooms are commonly marinated, then broiled or baked as a main course or replacement for a burger. Note: 100 grams = 3 1/2 ounces Portobellos have a balance of protein and carbs, and they are low in fat. A 100-gram grilled serving contains just over 3 grams of protein, about 4 1/2 grams of carbs and just over a 1/2 gram of total fat. Portobello mushrooms have a moderately high amount of fiber. A 100-gram serving contains just over 2 grams. Fiber is key for controlling cholesterol and blood-sugar levels. It also has a filling effect on the body, which is beneficial for weight maintenance. Potassium is an important electrolyte mineral needed for muscle contractions, protein synthesis, nerve function and acid-alkaline balance. Portobello mushrooms have moderate amounts of potassium. A 100-gram serving contains 437 milligrams. The body relies on phosphorus for bone strength. It also contributes to the reduction of muscle soreness during workouts and filtration of waste from the kidneys. A 100-gram serving of portobello mushrooms contains 135 milligrams. Portobellos have a small amount of naturally occurring sodium. A 100-gram serving contains 11 milligrams. The B vitamins help with red blood cell formation, energy production and nervous system function. Portobello mushrooms contain moderate amounts of two B vitamins. A 100-gram serving contains about 6 1/4 milligrams of niacin and 19 micrograms of folate. Vegetarian Quinoa Stuffed Portobello Mushrooms Serves 4 INGREDIENTS: Quinoa... ¼ cup quinoa ½ cup vegetable broth 1 teaspoon rosemary Mushrooms... 4 Portobello mushrooms 1 tablespoon olive oil 1/3 teaspoon plus ¼ teaspoon sea salt, divided 1 cup white beans (rinsed and drained if using canned) 1 clove garlic, minced 1 tablespoon lemon juice ¼ teaspoon black pepper 1 cup packed baby spinach 2 ounces feta DIRECTIONS: To make quinoa, combine quinoa with vegetable broth and rosemary in a small saucepan. Bring to a boil, reduce to a simmer, cover, and let cook for 10 minutes. After 10 minutes, remove quinoa from heat and let sit, still covered, for another 5 to 10 minutes or until water is fully absorbed. While quinoa is cooking, preheat oven to 375 degrees. Remove the stems from the mushrooms and lightly rub with 1 tablespoon olive oil. Place cap side up on a baking tray covered with parchment paper and sprinkle with 1/3 teaspoon sea salt. Roast mushrooms for 5 minutes. Remove from oven and flip over. Place white beans in a medium bowl and mash with a fork until beans are in small pieces. Add garlic, lemon juice, ¼ teaspoon sea salt, and black pepper; stirring until combined. Cut spinach into small strips and add to bean mixture along with feta. Stir until everything is well combined. Divide quinoa mixture among the mushrooms caps. Return the mushrooms to the oven and bake for 15 minutes until filling is lightly brown. Serve immediately. Note: To make vegan, leave the feta out of the filling.
Posted on: Sun, 24 Nov 2013 23:08:19 +0000
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