Dave’s Herb-Stuffed Mushrooms
Stuffing mushrooms just makes something wonderful even better! But what you stuff in these tasty little vegetables can make or break the dish. Typically, mushrooms are stuffed with foods containing saturated fats and sodium. So, if you're trying to watch one or both of these, consider various herbs and spices -- they do a nice job of seasoning so many foods.
- 4 Servings
- Less than $3.00
Dave’s Herb-Stuffed Mushrooms
Stuffing mushrooms just makes something wonderful even better! But what you stuff in these tasty little vegetables can make or break the dish. Typically, mushrooms are stuffed with foods containing saturated fats and sodium. So, if you're trying to watch one or both of these, consider various herbs and spices -- they do a nice job of seasoning so many foods.
- 4 Servings
- Less than $3.00
Ingredients
- 8 large mushrooms
- 4 cloves garlic
- 3/4 cup white onions
- 3 teaspoons olive oil
- 1/2 teaspoon dried parsley
- 1/2 teaspoon dried sage
- 1/2 teaspoon dried rosemary
- 1/2 teaspoon dried thyme
- 1/4 cup bread crumbs (whole-wheat if available)
- 1/4 cup sun-dried tomatoes
- 3/4 cup canned, drained, no-salt added chickpeas
- 1 teaspoon lemon juice
- cooking spray
Steps
Preheat oven to 375 °F.
Clean mushrooms with a paper towel or vegetable brush; remove stems to use for the filling.
While oven is warming, put mushroom caps (open side down) in oven for 10 minutes. This will prepare the caps for stuffing.
Chop the garlic and onions and sauté with 1 teaspoon of olive oil. One minute before they are finished, add the four herbs. After 1 minute, remove from heat.
In a large bowl, mash mushroom stems and chickpeas.
Add all other ingredients. Mix well.
Lightly spray a baking sheet and the mushroom caps.
Stuff the mushrooms with the mixture and place on baking sheet.
Bake for 15 to 18 minutes or until the stuffing is golden brown.
Remove from oven, sprinkle with an herb of your choice, and enjoy.
Ingredients
Serving Size: 1 portion (2 Dave's Herb-Stuffed Mushrooms)
| Nutrients | Amount |
|---|---|
| Total Calories | 149 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 5 g |
| Total Sugars | 6 g |
| Added Sugars included | 0 g |
| Protein | 6 g |
| Minerals | |
| Calcium | 51 mg |
| Potassium | 431 mg |
| Sodium | 199 mg |
| Copper | 314 mcg |
| Iron | 2 mg |
| Magnesium | 32 mg |
| Phosphorus | 124 mg |
| Selenium | 8 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 4 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 15 mcg |
| Folate | 58 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 30 mg |
Source:
- USDA Center for Nutrition Policy and Promotion
- Recipe submitted by Dave, MyPlate Nutritionist and Webmaster