When you think of healthy foods, what comes to mind? Kale, spinach, and other leafy greens? Perhaps blueberries, pomegranate, and other antioxidant-rich fruits? When we commit to clean eating and add healthy, nutritious superfoods to our diets, we often overlook the mushroom! Mushrooms may not brighten up your plate with their not so impressive appearance, but they are fantastically healthy foods. Each variety of mushroom contains its own variety of health benefits, and finding creative ways to add mushrooms to your diet should be an integral part of your clean eating strategy!
Baby bella, or baby portabella mushrooms, are sometimes called crimini mushrooms at the grocery store. These little mushrooms provide support to the immune system, reducing inflammation, and providing special benefits to sufferers of arthritis. Crimini mushrooms also protect against cardiovascular disease and some forms of breast cancer, and are important sources of vitamin B12. Be sure to store your mushrooms in the refrigerator, as proper refrigeration has been proven to reduce the degradation of nutritional compounds in these fungi.
A great way to enjoy mushrooms is to stuff them with the tastiest of ingredients, such as garlic, nutmeg, and Parmesan cheese. These boldly flavored ingredients are absorbed into the mushroom itself, making your entire bite burst with flavor. Serve these healthy, stuffed mushrooms as an appetizer, an hors-d’oeuvre at a cocktail party, or at your next potluck. After a few savory bites, your friends and family will be asking for the recipe.
Yields: 8 servings | Serving Size: 1 stuffed mushroom | Calories: 139 | Total Fat: 8 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 63 mg | Sodium: 175 mg | Carbohydrates: 11 g | Dietary Fiber: 1 g | Sugars: 2 g | Protein: 5 g | SmartPoints (Freestyle): 5
- 8 big cremini mushrooms (also called baby bella or baby portobello)
- 1 shallot, minced
- 1/4 teaspoon salt
- 3 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 2 teaspoons fresh parsley, finely chopped
- 1 tablespoon flour
- 3/4 cup 2% milk
- 1/8 teaspoon nutmeg
- 2 tablespoons Parmesan cheese, grated
- 1 egg yolk
- 3/4 cup whole wheat breadcrumbs
- Clean mushrooms with a brush or slightly wet kitchen towel to take away the dirt. Cut and discard the end part (where the roots are)of the stem. Rinse under the faucet quickly then pat dry with a kitchen paper towel.
- Pre heat the oven to 400 degrees F.
- Pull out the stems of the mushrooms then rub some salt in the internal part of the mushrooms. Mince the stems then set aside.
- Over medium heat, in a small saucepan with about 2 tablespoons extra virgin olive oil, sautè the garlic then add the minced mushroom stems and shallot. Keeping the heat low, cover and cook for about 6 minutes.
- When all of the water evaporates from the minced mushroom stems, add a teaspoon of parsley. Turn off the fire then cover to keep it warm.
- Over low heat, in another small saucepan, add 1 tablespoon olive oil, then add the flour gradually while whisking continuously for about 2 to 3 minutes until a golden paste has formed. Pour the milk slowly while whisking. Cook for about 5 minutes, whisking continuously, until a thick sauce (Bechamel sauce) is created.
- Season with the nutmeg, salt and Parmesan. Turn off the fire then let it cool down to room temperature.
- When it has already cooled down, add the egg yolk and the sautèed mushroom stems.
- Fill up all the mushrooms with the sauce the sprinkle the top with the breadcrumbs.
- Place the stuffed mushrooms on a baking pan lined with parchment paper then bake for 20 minutes.
- Garnish with the remaining parsley before serving.
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