Spicy Stuffed Mushrooms

Ingredients

1 lb. medium to large fresh mushrooms
1/4 cup grated parmasan cheese
1/4 cup dry bread crumbs
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup finely chopped onion
1 garlic clove, minced

Cooking Instructions

Nutrition information is for serving size 1 mushroom.
Heat oven to 350 degrees. Separate mushroom caps from stems; set caps aside. Finely chop mushroom stems.
In a medium bowl, combine mushroom stems with all remaining ingredients. Press mixture firmly into mushroom caps, mounding on top.
Place in ungreased 13 X9-inch pan. Bake at 350 degrees for 18 to 23 minutes until thoroughly heated.
Makes 40 muchrooms

Servings Per Recipe: 1

• calories 8
• protein 1g
• carbohydrate 1g
• fat 1g
• cholesterol 1mg
• sodium 30mg
• potassium 45mg
• fiber 0g

Mushroom Primavera Pasta Sauce

This meatless meal has plenty of mushrooms and vegetables in a rich tomato sauce. Serve over whole wheat pasta for an added nutritional punch.  

• 8 Servings
• Prep: 50 min. Cook: 45 min.

50 45 95

Ingredients

• 1 large onion, chopped
• 1 tablespoon olive oil
• 1 whole garlic bulb, peeled and minced
• 15 plum tomatoes, peeled and chopped
• 2 medium zucchini, grated
• 2 medium carrots, grated
• 1 medium green pepper, chopped
• 1 medium sweet red pepper, chopped
• 1/4 cup water
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1 pound fresh mushrooms, quartered
• Hot cooked multigrain pasta
• Shredded Parmesan cheese

Directions

• In a large saucepan, saute onion in oil until tender. Add garlic; cook 1 minute longer. Add the tomatoes, zucchini, carrots, peppers, water, salt and pepper. Bring to a boil.
• Reduce heat; cover and simmer for 20-25 minutes or until vegetables are tender, stirring occasionally. Stir in mushrooms; cook 10 minutes longer or just until mushrooms are tender.
• Serve over pasta. Sprinkle with cheese. Yield: 6 cups.

Nutrition Facts: 3/4 cup (calculated without pasta and cheese) equals 

85 calories, 

2 g fat (trace saturated fat), 

0 cholesterol, 

321 mg sodium, 

15 g carbohydrate, 

4 g fiber, 

4 g protein. 

Diabetic Exchange: 

3 vegetable.

GRILLED STUFFED PORTOBELLO MUSHROOMS

Grilled Stuffed Portobello Mushrooms

These add a hearty side to any meal.

INGREDIENTS

• 2/3 cup fresh tomatoes, chopped
  
  
• 1/4 cup shredded part-skim mozzarella cheese
  
  
• 1 teaspoon olive oil
  
  
• 1/2 teaspoon finely chopped fresh rosemary (or 1/8 teaspoon dried rosemary)
  
  
• 1/8 teaspoon ground black pepper
  
  
• 1 garlic clove, crushed
  
  
• 4 (5-6" diameter) portobello mushroom caps
  
  
• 2 tablespoons fresh lemon juice
  
  
• 2 teaspoons low-sodium soy sauce
  
  
• low fat cooking spray
  
  
• 2 teaspoons fresh cilantro, chopped

DIRECTIONS
1. Prepare the grill.

2. In a small bowl, combine tomatoes, mozzarella, 1/2 teaspoon of the olive oil, rosemary, pepper and garlic.

3. Using a spoon, scoop out the gills of the mushroom caps and remove the stems and discard.

4. In a small bowl, mix 1/2 teaspoon of the olive oil, lemon juice and soy sauce. Using a pastry brush, brush the soy sauce mixture on both sides of the mushroom caps.

5. Grill the caps, stem side down first for 5 minutes on each side or until soft.

6. Spoon 1/4 cup of the tomato and cheese mixture into each cap, cover and grill for about 3 minutes or until cheese has melted.

7. Garnish with cilantro.

Serves 4.

Nutritional Info

Amount Per Serving:

Calories: 83.7

Total Fat:	3.7g
Total Carbs:	8.2g
Dietary Fiber:	1.9mg
Protein:	6.4g

SUMMER MUSHROOM SOUP

Summer Mushroom Soup

 

Wonderful flavors – and the dish comes together quickly for a weeknight meal. This is a perfect summer dish when served at room temperature. The Greek yogurt adds a cool creaminess that is delicious with the mushrooms and dill!

One pound white button mushrooms, sliced\
2 tablespoons butter
2 tablespoons flour
4 cups chicken stock - Swanson Natural Goodness Low Sodium has excellent flavor
1 tablespoon cornstarch
Kosher salt and freshly ground black pepper
¾ cup Greek yogurt
¼ cup chopped fresh dill

Sauté the mushrooms in a large heavy pot until they soften and give up their moisture. Sprinkle in the flour and cook for 2 to 3 minutes, stirring constantly. Whisk in 3 ½ cups of the chicken stock. In a small bowl blend the remaining chicken stock into the cornstarch until smooth and stir into the soup. Bring to a boil, reduce heat and simmer until smooth and thickened, 15 to 20 minutes. Remove from heat, adjust seasonings – stir in the yogurt and dill. Serve immediately.

Makes 6 one cup servings
Calories 113,
fat 6g,
carbs 8g,

protein 8g

MUSHROOM BARLEY SOUP

Mushroom Barley Soup

 

Olive oil
2 leeks, thinly sliced white and tender green parts only
4 ounces mushrooms, chopped
4 carrots, diced
1/2 cup barley
6 cups beef stock
1/2 teaspoon dried thyme
Sea salt and black pepper

Saute the vegetables in the olive oil, add the barley, and beef stock. Season with salt, pepper; add thyme. Bring to a boil, lower heat and simmer 1 hour, until barley is tender and soup is thickened. Adjust seasoning, adding more salt if needed.

Serves 6
Calories 210,
fat 3 g,
carbs 26 g,
protein 5 g

MUSHROOM SPINACH CHEDDAR QUICHE

Mushroom Spinach Cheddar Quiche

 

This softly baked custard of eggs and cheese is the perfect texture for us at any stage. You can vary the vegetables; Use any combination of vegetables and cheese that you like - Broccoli Swiss Quiche is another favorite in my house. Leftovers heat up nicely in the microwave. Crust is optional based on who will be eating your lovely vegetable cheese pie and if you can afford the carbs.

1 tablespoon butter
4 ounces mushrooms, sliced
2 cups baby spinach leaves
5 large eggs
2 cups milk
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1 ½ cups (about 6 ounces) grated cheddar

Preheat oven to 350°F and spray a 9-inch pie plate with nonstick cooking spray. Melt the butter in a nonstick skillet and sauté the mushrooms over medium high heat until golden and the liquid released has reduced, about 6 minutes. Add spinach and toss to blend with mushrooms; set aside to cool.

Beat eggs, milk, salt, pepper, and nutmeg in large bowl. Fold in cheese and cooled sauteed vegetables. Pour filling into prepared pan and bake until knife inserted near center comes out clean, about 40 to 45 minutes. Cool slightly before cutting into wedges.

WLS portion a 1/8th wedge:
Calories 171,
fat 8 g,
carbs 5 g,

protein 20 g

SESAME-ROASTED MUSHROOM & SCALLIONS

Sesame-Roasted Mushrooms and Scallions

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

Ingredients

• 2 tablespoon oil, toasted sesame
• 2 tablespoon soy sauce, reduced-sodium
• 1 tablespoon ginger, fresh, grated
• 1 tablespoon garlic, minced
• 4 teaspoon vinegar, rice
• 1/2 teaspoon pepper, black ground
• 1 1/2 pounds mushrooms, shiitake, oyster and white, thickly sliced
• 2 bunch(es) scallion(s) (green onions), cut into 2-inch pieces
• 1 tablespoon sesame seeds

Preparation

1. Preheat oven to 450°F.


2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add mushrooms and scallions and toss to coat. Transfer to a roasting pan.

3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes. Sprinkle with sesame seeds. 

SERVES 6

Nutritional Info (Per serving):

Calories: 109, 

Saturated Fat: 1g, 

Sodium: 205mg, 

Dietary Fiber: 4g, 

Total Fat: 6g, 

Carbs: 12g, 

Cholesterol: 0mg, 

Protein: 5g

Carb Choices: 1

BEEF W/ MUSHROOM & PEARL ONIONS

Beef with Mushrooms and Pearl Onions

 

Elegant, easy, and diabetic friendly--that perfectly describes this flavorful entrée.

 

SERVINGS: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)

CARB GRAMS PER SERVING: 9

 

2	8-ounce beef top loin steaks, cut 3/4 to 1 inch thick
1/2	teaspoon cracked black pepper
1/4	teaspoon salt
1	teaspoon olive oil
8	ounces fresh mushrooms, quartered
1	cup frozen small whole onions
4	cloves garlic, minced
1	cup lower-sodium beef broth
2	tablespoons whole wheat flour
1	tablespoon snipped fresh parsley
	Steamed green beans and/or crusty whole grain bread (optional)

1. Trim fat from steaks. Sprinkle steaks with the pepper and salt. Preheat a large skillet over medium-high heat. Add oil; swirl to lightly coat skillet. Reduce heat to medium. Add steaks; cook for 8 to 10 minutes or until medium-rare (145 degrees F), turning once. Transfer steaks to a tray or plate; cover with foil and let stand while preparing sauce.
2. For sauce: In the same skillet, cook mushrooms and onions over medium-high heat about 5 minutes or until tender, stirring frequently. Add garlic. Cook for 1 minute more.. Whisk together broth and flour; add to skillet. Cook and stir until sauce is thickened and bubbly; cook and stir for 1 minute more.
3. Return steaks to skillet; heat through, turning to coat steaks evenly with sauce. Transfer steaks and sauce to serving plates. Sprinkle with parsley. If desired, serve with green beans and/or whole grain bread. Makes 4 servings (1/2 of a steak and 2/3 cup sauce per serving) 

Nutrition Facts Per Serving:

• Servings: 4 servings (1/2 of a steak and 2/3 cup sauce per serving)
• Calories335
• Total Fat (g)17
• Saturated Fat (g)6
• Monounsaturated Fat (g)8
• Polyunsaturated Fat (g)1
• Cholesterol (mg)61
• Sodium (mg)315
• Carbohydrate (g)9
• Total Sugar (g)2
• Fiber (g)2
• Protein (g)26
• Vitamin C (DV%)6
• Calcium (DV%)4
• Iron (DV%)13

Diabetic Exchanges

• Vegetables (d.e.)1.5
• Medium-fat Meat (d.e.)3
• Fat (d.e.)1

CHICKEN W MUSHROOM & GORGONZOLA

Chicken with Mushrooms & Gorgonzola

Gorgonzola (Italian pronunciation: [ɡorɡonˈdzɔːla]) is a veined Italian blue cheese, made from unskimmed cow's and/or goat's milk. It can be buttery or firm, crumbly and quite salty, with a 'bite' from its blue veining.

There are two things about chicken breasts that every busy home cook should know. First, the possibilities are endless, and second, slicing boneless breasts on an angle and searing the slices over medium-high heat, makes for quick-cooking, golden brown, juicy chicken.We recommend serving this version of Chicken Marsala over mini penne, but any pasta shape will do. 

Serves 2-3

1 lb. boneless, skinless chicken breast halves (about 3)
Kosher salt and freshly ground black pepper
3 Tbs. extra-virgin olive oil
6 oz. cremini or white mushrooms, sliced 1/8 inch thick (about 2-1/4 cups)
2 large cloves garlic, minced
1/3 cup heavy cream
1-1/2 oz. crumbled Gorgonzola (1/3 cup)
1 Tbs. chopped fresh flat-leaf parsley

---

Trim the chicken, removing the tenders, and slice on an angle into 3/4-inch-thick pieces; season generously with salt and pepper.

n a 10-inch straight-sided sauté pan, heat 2 Tbs. of the oil over medium-high heat until it shimmers. Add half of the chicken and cook, flipping once, until lightly browned and just barely cooked through, 1 to 2 minutes per side. Transfer the chicken to a plate; repeat with the remaining chicken. Cover with foil to keep warm. Return the pan to medium-high heat and add the remaining 1 Tbs. oil. Add the mushrooms, season lightly with salt, and sauté, stirring with a wooden spoon, until softened and well browned, 3 to 4 minutes. Reduce the heat to medium, add the garlic, and cook, stirring constantly, until fragrant, 20 to 30 seconds. Pour in the Marsala and scrape the pan with the spoon to loosen any browned bits; simmer until the Marsala is reduced slightly, about 2 minutes. Stir in the cream and simmer until thickened slightly, 2 to 3 minutes. Add two-thirds of the Gorgonzola and stir until melted, 1 to 2 minutes. Taste the sauce; add salt and pepper as needed. Add the chicken along with any accumulated juices and turn to coat with the sauce. Serve immediatly, sprinkled with the remaining cheese and the parsley.

Serving Suggestions

Start this meal with a crisp and creamy Celery, Fennel, and Black Olive Salad with Parmigiano Dressing.

nutrition information (per serving):
Size : based on three servings; Calories (kcal): 510; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 12; Protein (g): 36; Monounsaturated Fat (g): 15; Carbohydrates (g): 9; Polyunsaturated Fat (g): 3; Sodium (mg): 760; Cholesterol (mg): 130; Fiber (g): 1;

ROASTED SALMON W/ SHIITAKE, LEEK, & ARUGULA SALAD

Roasted Salmon with Shiitake, Leek & Arugula Salad

Need to eat and run? No problem. Roasting the fish and vegetables in one pan keeps cleanup to a minimum. 

Serves 4

1/2 lb. shiitake mushrooms, stemmed and sliced 1/4 inch thick
1 medium leek, white and light-green parts only, halved lengthwise, rinsed well, and sliced 1/8 inch thick
3 Tbs. extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 medium lemon
4 skinless salmon fillets, 6 to 8 oz. each
3 lightly packed cups (3 oz.) baby arugula

---

Position a rack in the center of the oven and heat the oven to 450°F. Line a large rimmed baking sheet with parchment.
In a medium bowl, toss the mushrooms, leek, oil, 1/2 tsp. salt, and 1/4 tsp. pepper.
Finely grate the lemon zest. In a small bowl, mix the zest with 1 tsp. salt and 1/4 tsp. pepper.
Arrange the salmon on the baking sheet, rub the lemon zest mixture on the tops and sides of the fillets, and scatter the mushrooms and leeks around the fish in a single layer.
Roast until the vegetables are tender and the fish is opaque in the center, about 15 minutes. If the fish finishes cooking before the vegetables, transfer it to a plate and continue to roast the vegetables until tender, 3 to 5 minutes more.
Combine the arugula and roasted vegetables in a large bowl. Squeeze about 1 Tbs. juice from the lemon onto the vegetables and toss to combine. Season to taste with salt, pepper, and more lemon juice. Divide the mixture among four serving plates. Top each salad with a piece of the fish and serve.

Serving Suggestions

Serve with Honey-Lemon-Glazed Cauliflower.

nutrition information (per serving):
Calories (kcal): 410; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 1.5; Protein (g): 41; Monounsaturated Fat (g): 9; Carbohydrates (g): 8; Polyunsaturated Fat (g): 3.5; Sodium (mg): 530; Cholesterol (mg): 105; Fiber (g): 2;

Rice Mushrooms 

Preparation time: 10 min	Servings: 4
Cooking time: 15 min

Ingredients:

1/8 tsp black pepper

1/4 lb mozzarella cheese, shredded

1-1/3 tbsp red wine vinegar

3 shallots, or green onions, chopped

8 large mushrooms

2/3 cup cooked rice

1-1/3 tbsp breadcrumbs

1 tomato, chopped

1-1/3 tbsp parsley, chopped

1 clove garlic, crushed

Cooking Directions:

Preheat oven to 350°F. Remove stems from mushrooms and place in a shallow oven-proof dish. Combine next 8 ingredients and spoon into mushrooms. Top with grated cheese. Bake for 15 minutes, or until cheese is golden brown. 

Nutrition Facts

Calories 150

% Calories From Fat 35.4%

Total Fat 5.9g

Saturated Fats 3.3g

Mono-unsaturated Fats 1.7g

Poly-unsaturated Fats 0.3g

Cholesterol 20mg

Sodium 170mg

Total Carbohydrates 16g

Dietary Fiber 1g

Sugar 1.9g

Protein 8.6g

ONE POT CHICKEN AND MUSHROOMS

for full recipe, please visit: www.DLIFE.com