A Simple Stuffed Mushroom!

Stuffed mushroom

This is my favorite stuffed mushroom appetizer because it is worth the minimal effort and is really quite healthy. Headed to a potluck you can prepare at home and ask your hostess to toss in the oven for 20 minutes or so. Caught off guard and expecting guests? Toss these together in no time flat. This is a great option for me to bring to a gathering when I want to make sure there will be something healthy that I can enjoy while taking in before the main event is served. In my opinion, a great appetizer takes the edge off your hunger but doesn’t fill you up and load you down with excessive calories.

For this stuffed mushroom recipe you’ll need:

  • I take a box of mushrooms, either baby Bellas or some white buttons, and remove the stems.
  • Dice the stems up and sautee with:
  • An onion, diced
  • A few cloves of garlic, diced
  • A light spray of olive oil
  • At the last minute, I toss in a handful of chopped spinach until it is wilted.
  • Once cooled off I add about 1/2 cup low-fat cottage cheese
  • Salt, pepper, and spices (I’ve done a pinch of dill, tarragon, basil, thyme, or oregano) choose your own adventure!

This takes only a few minutes. Then Simply take the filling, stuff the mushroom caps, lightly oil an oven-safe pan, and bake them in the oven at 400 degrees for about 20 minutes until they are heated through, smell fabulous, and are soft but crispy on top.

No cheese, breadcrumbs, etc. to drive up the calorie content but plenty of taste. If I’m not worried about keeping it vegetarian I might add some crab meat to my stuffed mushroom recipe and a pinch of Old Bay Seasoning as the added spice.

Mushrooms are high in protein, fiber, vitamin, and mineral contents, but low in fat. Furthermore, all types of essential amino acids are found in mushrooms making them a great staple in vegetarian diets. If you don’t enjoy mushrooms cooked, you may consider them raw or try different types too. Umami is the Japanese term that refers to the taste of glutamate. Monosodium glutamate (MSG) is the sodium salt of glutamic acid and is a common food additive. Mushrooms are naturally high in glutamate and are a low-sodium ingredient that can be used to enhancing the overall flavor of a dish.

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