Looking for a healthy option to take for that Superbowl party (or any) you’re going to/throwing? You know-the one, where there’s going to be all sorts of unhealthy foods offered-pizza, soda, chips, etc. You know that party? I always make an option I know I will eat to bring with me to someone’s house. I don’t expect my hosts to make something special, if they aren’t on board for healthy living. So-don’t fall into the food trap. Make a few items that you can make to share, and have for yourself. You will be happy, and you’ll be surprised how happy other people will be to see healthy options!
I made these for a New Year’s Eve party. They were easy to make ahead, and can be made in a large batch, a clear plus for larger entertaining. Use the plant-based bread of your choice to make yourself some bread crumbs. You can also use almond meal to help the veggies bind a little, which I prefer now. Another binding option would be to add some left over rice to the mix (I think wild rice would look nice). The next time I make corn muffins, I will double the batch and toast the rest to make bread crumbs in the event I’d like to add them to something (this would change nutrition info). This way I will have freshly made, preservative free bread crumbs that I know the flavor and texture of.
The filling for these is so easy to make. The mushroom caps make their own little vessel, so you don’t need anything special to even serve them. Of course you should fancy it up a little with something green like fresh chives or parsley for a nice garnish.
You could definitely make these with different flavor profiles. If you’re in the mood for a little spice, add in some red pepper flakes. How about a little Indian flair? Add some cumin. Experiment-that’s what cooking is all about!
I made these oil free. Oil is super low in nutritional density, meaning you get a lot of calories without any added nutritional benefit, other than fat. To sauté without oil, start with a hot pan (I don’t use non-stick and this still works!), hot enough so that when you add a few drops of water they join together and move around the pan without evaporating super fast. Then add your veggies. If it looks like they’re sticking, add a little water or broth to the pan and toss. They will caramelize this way, even without the fat! This kept calorie count down to only 30 for 2 mushrooms! Go ahead-eat them all (don’t really, but if you did, it would be ok).
Let me know your take on these yummy, pop-in-your-mouth bites! They’re even great as a left over breakfast treat!
Ingredients:
- 1 1/2 pounds of cremini mushrooms (that’s the baby portobellos)
- 1/2 cups finely diced red pepper
- 1/2 cup finely diced red/white onion
- 1 1/2 cups of bread crumb of choice, or add in almond meal 1 cups of almond meal (pulse almonds fresh in a blender or food processor) or rice to help veggies bind (can grind up bread in a food processor to make your own and avoid pre-packaged bread crumbs with preservatives/oils
- 3/4 tsp salt, pepper, and thyme
- 1/2 tsp turmeric
- water/broth to prevent sticking
- Freshly chopped parsley, about 1/4 cup
Instructions:
- Wipe clean the mushrooms, and de-stem. Finely chop up enough of the stems to equal out 1 1/4 cup.
- Heat pan, add onions and sauté until golden, adding in water or broth to prevent sticking.
- Add peppers & mushrooms, and seasonings and sauté until softened
- In a bowl add in almond meal or breadcrumbs, parsley, and mix until combined
- Place mushroom caps on a cookie sheet and add filling to mushroom caps
- Heat oven to 350 and bake for about 15 minutes, until they look softened, and the bread crumbs have browned slightly. If a more crunchy top is desired, place under broiler for 2-3 minutes (be careful not to burn).
Nutritional Benefits:
- Oil & Sugar free: heart healthy
- Super low in calories, 23 calories for 2 mushrooms
- Cholesterol free, oil free
- Mushrooms: rich in B vitamins such as riboflavin, folate, thiamine, pantothenic acid, and niacin. They are also the only vegan, non-fortified dietary source of vitamin D. Mushrooms also provide several minerals that may be difficult to obtain in the diet, such as selenium, potassium, copper, iron, and phosphorus. Source: http://www.medicalnewstoday.com/articles/278858.php
- Low in carbs
- 1½ pounds of cremini mushrooms (that's the baby portobellos)
- ½ cups finely diced red pepper
- ½ cup finely diced red/white onion
- 1½ cups of bread crumb of choice, or 1 cup almond meal (place almonds into a blender/food processor and pulse until fine) or rice to help veggies bind (can grind up bread in a food processor to make your own and avoid pre-packaged bread crumbs with preservatives/oils)
- ¾ tsp salt, pepper, and thyme
- ½ tsp turmeric
- water/broth to prevent sticking
- ¼ cup fresh chopped parsley
- Wipe clean the mushrooms, and de-stem. Finely chop up enough of the stems to equal out 1¼ cup.
- Heat pan, add onions and sauté until golden, adding in water or broth to prevent sticking.
- Add peppers, mushrooms, and seasonings and sauté until softened
- In a bowl, combine sautéed veggies, almond meal, and parsley, and mix until combined
- Place mushroom caps on a cookie sheet and add filling to mushroom caps
- Heat oven to 350 and bake for about 15 minutes, until they look softened, and the bread crumbs have browned slightly. If a more crunchy top is desired, place under broiler for 2-3 minutes (be careful not to burn).
I made these stuffed mushrooms yesterday to take to to a super bowl party. They turned out absolutely delicious. Everyone enjoyed them and people appreciated that they were non-dairy. I used a combo of whole wheat bread crumbs and almond meal. I must admit I am not into the fat free thing so I did saute in a little EVOO. The other caveat is that maybe I am a bit slower in the kitchen. The whole process (I did double the recipe) took about one hour start to finish. Well worth it!!!! Jessica does it again!
So glad you enjoyed them Sara! If I could use whole wheat bread-that’s what I’d use too!