Portobello mushrooms are a healthy, versatile alternative to burger buns and baked potatoes. You can fill these with any vegetable you want to make a tasty meal with minimal carbohydrate. Sometimes referred to as a large version of the Crimini mushroom, Portobello’s are in the top three favourites of all varieties. They are low in sodium and are a great source of protein, B vitamins, potassium, magnesium, zinc, copper and selenium.

They contain no saturated or trans-fat and each one only contains 33 calories. 2 of these mushrooms with filling provide 15 grams of protein and nearly 9 grams of fibre.

Why not give this easy portobello mushrooms recipe a go, it’s a great one for vegetarians as a meatless main dish with salad or makes a terrific starter for meat eaters as well.

The whole process takes only 40 minutes from start to finish with cooking time 15 minutes of this.

SERVES 4.

Ingredients:

4 Portobello mushrooms wiped with stems removed and insides scraped out

Olive oil or low Cal spray

1 small onion, finely chopped

10 ounces frozen spinach

1 teaspoon sea salt

1 tablespoon olive oil

1 tablespoon minced garlic

¼ cup grated Parmesan

 

Method:

Line a baking sheet with foil.

Spray the mushroom caps with olive oil or 1 Cal cooking spray on both sides. Sprinkle with 1/2 teaspoon of sea salt and 1/8 teaspoon black pepper.

Place under grill set at high for 5 minutes on each side, or until just tender.

Meanwhile defrost spinach in microwave according to instructions. (Usually cut wrapper and cook for 4-6 minutes). Place in a colander to drain. When cool enough to touch, press as much water out of the spinach as possible. Repeat to make sure all liquid is extracted.

Remove mushrooms from grill. Heat 1 tablespoon of olive oil in a large pan over medium heat for about 2-3 minutes. Add the chopped onion and cook for 5-7 minutes until golden. Add the garlic, spinach, ½ teaspoon sea salt and 1/8 teaspoon black pepper and cook, stirring to combine everything, for about 1-2 minutes. Remove from heat and leave to cool for a few minutes, then mix in the parmesan.

Evenly distribute the mixture between the mushrooms. Don’t press down, it’s better to pile it high on top. Place back under the grill for 2-3 minutes, or until filling is golden.

 

Blog Post by Claire Jackson