Recipes

Recipe: Vegetable-Stuffed Mushrooms

Recipe: Vegetable-Stuffed Mushrooms

Our flavoursome stuffed mushrooms are low in calories but high in flavour, thanks to a delicious filling that includes onion, garlic, oregano, parsley and parmesan. This is a great easy recipe to make when you’re starting to reintroduce conventional foods to your diet as part of the Partial Meal Replacement stage of your weight loss journey.

Ingredients:

  • 24 large or 12 extra-large mushrooms, washed and with stems removed
  • 2 tsp olive oil
  • 1 onion, peeled and finely chopped
  • 3 garlic cloves, peeled and finely chopped
  • 1 carrot, washed, peeled and finely chopped
  • 1 red pepper, deseeded and finely chopped
  • ½ cup chicken stock
  • 1 tsp dried oregano
  • 3 tbsp parmesan cheese, grated
  • 2 tbsp parsley, finely chopped

Method:

  • Preheat the oven to 200°C.
  • Wash the mushrooms and remove the stems.
  • Peel and chop the onion, garlic and carrot, and finely chop the pepper.
  • Make up the chicken stock using the stock cube and boiling water.
  • Fill a medium saucepan with boiling water, place on a high heat and cook the mushrooms for around two minutes.
  • Carefully remove the mushrooms from the pan using a ladle, and leave to drain on paper towels.
  • Heat the olive oil in a frying pan on a moderate heat. Add the onion and garlic, and sauté for five minutes or until soft, stirring occasionally to avoid burning.
  • Add the carrot and pepper to the onion mixture and cook for another four minutes.
  • Carefully pour in the chicken stock, sprinkle in the oregano and leave the pan to simmer for another four minutes, or until the vegetables are heated through and soft.
  • Meanwhile, place the mushrooms onto a lined baking tray.
  • Once the vegetable mixture is cooked, remove the pan from the heat, then stir in the parmesan and parsley.
  • Spoon a small amount (about a tablespoon) of the mixture into each mushroom cup.
  • Place the baking tray in the oven and bake for ten minutes, or until piping hot.

Nutritional Content Per Serving:

Recipe makes 6 servings (1 serving = 2 extra-large mushrooms or 4 large mushrooms)

Energy: 363KJ (87 calories)

Protein: 5g

Carbohydrates: 5.8g

Added Sugars: 0g

Fibre: 3.3g

Total Fats: 3.4g

Saturated Fats: 1.2g

Monounsaturated Fats: 1.7g

Polyunsaturated Fats: 0.3g

Sodium: 239mg



Health & Nutrition Expert

Health & Nutrition Expert

Writer and expert