Herb-Stuffed Mushrooms

Nut-Free, Soy-Free, Vegetarian

SERVES 6

PREP TIME: 15 MINUTES / COOK TIME: 40 MINUTES

Stuffed mushrooms are a treat, but some similar recipes make a heavy dish that is high in saturated fat. I’m happy to report that you can easily lighten them up to benefit your health with natural, flavorful ingredients. Small, bite-size options like Baby Bellas or white mushrooms are easy to stuff with whole-wheat bread crumbs, savory Parmigiano-Reggiano cheese, and lots of fresh and dried herbs.

24 white mushrooms

2 tablespoons extra-virgin olive oil

½ yellow onion, diced

2 tablespoons dry white wine

½ cup whole-wheat panko bread crumbs

1 egg, beaten

2 teaspoons chopped fresh chives, divided

2 teaspoons chopped fresh parsley, divided

2 teaspoons dried oregano, divided

¾ teaspoon salt

½ teaspoon freshly ground black pepper

4 tablespoons freshly grated Parmigiano-Reggiano cheese, divided

Bioactive ingredients: mushroom, olive oil, onion, white wine, whole- wheat bread crumbs, parsley, oregano, Parmigiano-Reggiano

1. Preheat the oven to 350°F. Line a sheet pan with parchment paper.

2. Remove and finely chop the mushroom stems. Place the mushroom caps, upside down, on the prepared sheet pan.

3. In a medium skillet, heat the oil over medium-high heat.

4. Add the chopped mushroom stems and the onion. Sauté for 2 to 4 minutes, or until starting to soften.

5. Add the wine, and cook for 2 minutes, or until the mushrooms are soft and incorporated. Remove from the heat. Transfer the vegetables to a medium mixing bowl.

6. Stir in the bread crumbs. Let cool for 5 minutes.

7. To make the filling, add the egg, 1½ teaspoons of chives, 1½ teaspoons of parsley, 1½ teaspoons of oregano, and the salt, pepper, and 2 tablespoons of cheese. Stir well to combine.

8. Spoon the filling into each of the mushroom caps, so that the filling is slightly rounded on the top.

9. Sprinkle the remaining 2 tablespoons of cheese on top.

10. Transfer the sheet pan to the oven, and bake for 30 minutes, or until the mushrooms are tender and the tops are browned. Remove from the oven. Let cool slightly.

11. Garnish with the remaining ½ teaspoon of chives, ½ teaspoon of parsley, and ½ teaspoon of oregano.

Per Serving: Calories: 120; Total fat: 7g; Saturated fat: 2g; Protein: 5g; Total carbohydrates: 10g; Fiber: 1g; Sugar: 2g; Cholesterol: 30g

VARIATION: You can mix up the herbs in these savory mushrooms by swapping in or adding 1 teaspoon sage or basil. Add smoky and spicy flavors with ¼ teaspoon smoked paprika, cayenne, or chili powder.