Quinoa-Stuffed Portobello Mushrooms

Y una recetita para ir practicando...

This is a perfect whole grain- and nut-infused entrée for meat-free days. Pack any leftover quinoa mixture for weekday lunches.

Serves 4

4 large portobello mushrooms, stems and gills removed
1/4 cup extra-virgin olive oil
3 tablespoons balsamic vinegar
2 teaspoons grainy mustard
2/3 cup quinoa
2 garlic cloves, minced
1 carrot, finely diced
1/2 cup cherry tomatoes, halved
1/4 cup walnut pieces
1/4 cup dried cherries, raisins, or cranberries
2 green onions, thinly sliced
Salt and pepper
1 cup chopped parsley
Parmesan cheese

In a small bowl, whisk together olive oil, balsamic vinegar, and mustard. Transfer to a large container and place the mushrooms cap side down in the oil mixture. Let marinate for at least 30 minutes.

In a medium saucepan, combine quinoa and 11/2 cups water. Bring to a boil, reduce heat, and simmer covered for 12 minutes, or until water has absorbed.

Preheat oven to 350˚F. Place mushrooms on a baking sheet cap side down and spread any leftover marinade on the stem side. Bake for 10 minutes.

Meanwhile, heat 2 teaspoons of oil in a skillet over medium heat. Add garlic and carrot and cook for 3 minutes. Stir in cooked quinoa, cherry tomatoes, walnuts, dried fruit, green onions, and salt and pepper to taste; heat for 2 minutes. Remove from heat and stir in parsley.

Stuff each mushroom cap with quinoa mixture and bake for 10 minutes. Drizzle each with olive oil and sprinkle with Parmesan cheese.

TD&N Nutrient Analysis: Calories: 269; Total Fat: 11 g; Saturated Fat: 1 g; Polyunsaturated Fat: 5 g; Monounsaturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 41 mg; Carbohydrates: 34 g; Fiber: 5 g; Protein: 8 g

Recipe and photo by Matthew Kadey, MS, RD


Fuente Nutrición