Laura Smith
Stuffed mushrooms are a tasty and healthy snack, side dish, or appetizer. They are easy to make and can be prepared in advance. The mushrooms are filled with a variety of ingredients, such as spinach, roasted red pepper, garlic, and cheese, and are often coated in breadcrumbs. They are a good source of fiber, antioxidants, and protein, while being low in calories, making them a great option for weight loss. Additionally, they can be made gluten-free and vegan by substituting some of the ingredients.
| Characteristics | Values |
|---|---|
| Nutritional Value | Can be low in nutritional value, but can be made healthy by adding ingredients such as spinach, nuts, whole wheat breadcrumbs, quinoa, couscous, or other vegetables |
| Ingredients | Mushrooms, spinach, goat cheese, breadcrumbs, lemon, parsley, parmesan cheese, olive oil, garlic, ricotta, roasted red pepper, feta cheese, cream cheese, herbs, crab, tzatziki, avocado oil, sun-dried tomatoes, celery, carrots, corn, arugula, mozzarella cheese, butter, salt, pepper |
| Dietary Options | Can be made vegetarian, vegan, and gluten-free |
| Health Benefits | Good source of fiber, antioxidants, and protein, low in calories, suitable for weight loss, can be used as a meat replacement |
| Calories | 118kcal |
| Carbohydrates | 9g |
| Protein | 6g |
| Fat | 7g |
| Saturated Fat | 4g |
| Polyunsaturated Fat | 1g |
| Monounsaturated Fat | 2g |
| Trans Fat | 1g |
| Cholesterol | 20mg |
| Sodium | 411mg |
| Potassium | 424mg |
| Fiber | 1g |
| Sugar | 3g |
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What You'll Learn
Nutritional value of stuffed mushrooms
Stuffed mushrooms can be a nutritious and healthy appetizer or side dish. They are often considered diet-friendly, filling, and low in calories.
The nutritional value of stuffed mushrooms depends on the ingredients used for the filling. Mushrooms themselves are a good source of fiber, antioxidants, and protein. They are also low in calories, making them suitable for weight loss.
The filling for stuffed mushrooms can include a variety of ingredients, such as spinach, roasted red peppers, garlic, and different types of cheese, such as ricotta, parmesan, goat cheese, feta, or cream cheese. Spinach and other dark, leafy greens, as well as nuts, can boost the nutritional content of the dish. Whole wheat or gluten-free breadcrumbs can also be added for texture.
Some recipes for stuffed mushrooms include additional ingredients such as lemon juice and zest, fresh herbs like parsley, thyme, or chives, and various types of cheese, such as parmesan, feta, goat cheese, or mozzarella.
The type of mushroom used can also vary. Common varieties include cremini, baby portobello ("baby bella"), white button, or regular portobello mushrooms.
Overall, stuffed mushrooms can be a nutritious and healthy option, depending on the specific ingredients used. They offer a savory and flavorful experience while also providing various nutritional benefits.
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Gluten-free stuffed mushrooms
Healthy stuffed mushrooms are a nutritious appetizer, and gluten-free options are available. Fresh mushrooms are a good source of fibre, antioxidants, and protein, and they are low in calories, making them ideal for weight loss. They can be seasoned similarly to meat, making them an excellent vegetarian option.
Ingredients
- Mushrooms: Baby Bella or brown mushrooms are flavourful options, but white button mushrooms work too.
- Gluten-free breadcrumbs: Gluten-free Panko breadcrumbs have a light, crispy texture and a larger surface area.
- Parmesan: Freshly grated Parmesan adds flavour and savouriness.
- Butter: For richness and flavour. Olive oil can be used as a substitute.
- Sausage: Regular ground pork sausage or Italian sausage are good options.
- Onion and garlic: For flavour.
- Spinach, sun-dried tomatoes, and feta: Mediterranean flavours that add nutritional value.
Recipe
Preheat the oven to 400°F. Clean the mushrooms with a damp paper towel, remove the stems, and set both parts aside. In a skillet, cook the sausage, onion, and garlic over medium heat until the sausage is browned and the onion is tender. In a mixing bowl, combine cream cheese, egg yolk, and Parmesan cheese. Add the cooled sausage and mushroom stems to this mixture and stir well. Stuff the mushroom caps with this filling and top with extra herbs like basil or parsley. Bake for 20-25 minutes or until golden brown.
Customisations
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Vegetarian stuffed mushrooms
Ingredients:
- Mushrooms ?(cremini, button, baby bella, or portobello)
- Spinach
- Garlic
- Cheese (chevre/goat, cream, parmesan, feta, mozzarella, or vegan cheese)
- Breadcrumbs (whole-wheat or gluten-free panko)
- Olive oil
- Onions
- Herbs (parsley, thyme, or chives)
- Lemon (juice and zest)
- Salt and pepper
- Butter or oil (for vegan option)
Optional Add-Ins:
- Nuts (walnuts or others)
- Legumes (chickpeas or white beans)
- Sun-dried tomatoes
- Celery
- Carrots
- Corn
- Arugula
- Shallots
Instructions:
- Preheat your oven to 375-400°F. Line a baking sheet or dish with foil, parchment paper, or spray with vegetable oil or olive oil.
- Clean the mushrooms by gently wiping them with a damp paper towel or rinsing them in a colander. Remove the stems and set them aside for chopping.
- Finely chop the mushroom stems and any other vegetables you plan to use.
- Heat a skillet over medium heat and add olive oil or butter.
- Add the chopped stems, garlic, onions, and any other vegetables or herbs. Sauté until fragrant and softened, about 5-6 minutes.
- Stir in breadcrumbs, cheese, and any other desired ingredients. Mix well.
- Spoon the mixture into the mushroom caps, filling them generously.
- If desired, dip the filled mushrooms into a bowl of breadcrumbs and cheese to coat the filling.
- Place the stuffed mushrooms on the prepared baking sheet or dish. Drizzle with olive oil, if desired.
- Bake the mushrooms for 20-25 minutes, covering them initially and uncovering towards the end to brown the topping.
- Remove from the oven and let cool slightly before serving.
Make-Ahead Instructions:
Nutrition:
Stuffed mushrooms are a healthy and nutritious option. Mushrooms are a good source of fiber, antioxidants, protein, and vitamin D. This recipe can be made gluten-free and vegan by using gluten-free breadcrumbs and vegan cheese. The nutritional content will vary based on the ingredients used.
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Healthy fillings for stuffed mushrooms
Stuffed mushrooms are a delicious and healthy appetizer or side dish. They are nutritious, low in calories, and a good source of fibre, antioxidants, and protein.
When making stuffed mushrooms, you can experiment with lots of different fillings. Here are some ideas for healthy fillings:
Spinach and Goat Cheese
This filling is creamy and crispy. It is made with goat cheese, spinach, lemon juice and zest, fresh parsley, and Parmesan cheese. The mushrooms are topped with whole-wheat panko breadcrumbs. You can also make a gluten-free version by swapping the whole-wheat panko for gluten-free panko.
Cream Cheese and Herbs
A creamy and luxurious filling can be made with cream cheese, Parmesan cheese, parsley, thyme, and garlic. Season with black pepper, onion powder, and cayenne pepper for a savoury kick. You can also add breadcrumbs to the filling or sprinkle them on top.
Quinoa or Couscous
For a healthy and filling option, try stuffing your mushrooms with quinoa or couscous and a small amount of Parmesan cheese. You can also add pizza sauce to make pizza-flavoured mushrooms.
Vegetables
There are plenty of vegetables that you can add to the mushroom filling, such as chopped bell peppers, sun-dried tomatoes, celery, carrots, corn, or arugula. You can also add vegetables to a basic cheese filling. For example, try Portobello mushrooms stuffed with beef or crab meat.
Nuts
Adding nuts to your filling, such as pine nuts or pecans, will boost the nutritional content of your stuffed mushrooms.
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Healthy toppings for stuffed mushrooms
Mushrooms are a great source of fibre, antioxidants, and protein, and are low in calories, making them a healthy option for weight loss.
- Spinach and other dark, leafy greens such as kale, chard, or collards.
- Nuts, such as pine nuts, add a crunchy texture and healthy fats.
- Whole wheat or gluten-free breadcrumbs for a crispy texture.
- Goat cheese, feta cheese, mozzarella cheese, or cream cheese for a creamy, savoury flavour.
- Sun-dried tomatoes, celery, carrots, corn, or arugula for added vegetables.
- Herbs such as parsley, thyme, or chives for freshness and flavour.
- Lemon zest and juice for a bright, tangy flavour.
When preparing stuffed mushrooms, it is important to clean and dry the mushrooms thoroughly before removing the stems and creating the filling. The mushrooms can then be stuffed and baked until tender and golden brown.
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Frequently asked questions
Yes, stuffed mushrooms are healthy. They are a good source of fibre, antioxidants and protein, while being low in calories, making them great for weight loss.
There are many healthy options for mushroom stuffing. Spinach, roasted red pepper, garlic, ricotta, parmesan, nuts, quinoa, couscous and breadcrumbs are all healthy ingredients to use.
Cremini mushrooms are a popular choice for stuffed mushrooms as they are the perfect size for an appetizer. White button mushrooms, portobello mushrooms and baby portobello mushrooms are also good options.
Stuffed mushrooms can be vegetarian. They are often stuffed with vegetarian ingredients such as spinach, nuts, cheese and vegetables.
Stuffed mushrooms can be gluten-free. Simply swap out the whole-wheat panko for gluten-free panko.
