Quinoa-Stuffed Portobello Mushrooms
This meatless dish features an array of vegetables and is sure to satisfy.
- 4 large portobello mushrooms with stems (4-5-in./10-13-cm diameter), divided
- ½ cup (125 mL) uncooked quinoa
- 1 cup (250 mL) vegetable broth
- 3 tbsp (45 mL) balsamic vinegar, divided
- 1 small zucchini
- ¾ cup (175 mL) canned quartered artichoke hearts, drained
- 4 green onions with tops
- 2 plum tomatoes
- 2 oz (60 g) Asiago cheese
- 2 tbsp (30 mL) chopped fresh basil leaves
- 1 garlic clove, pressed
- ¼ tsp (1 mL) coarsely ground black pepper
- 4 cups (1 L) mixed greens salad blend
Preheat the oven to 375°F (190°C). Line the Large Sheet Pan with foil. Remove the stems from the mushrooms and set caps aside. Chop the mushroom stems to measure ½ cup (125 mL) using the Food Chopper. Place the quinoa in an 8" Stainless Mesh Colander and rinse it under cold water for 30 seconds. Bring the broth to a boil in a Stainless Steel 3-qt. (2.8-L) Saucepan over medium-high heat; Reduce the heat to medium; simmer, covered, 15 minutes or until the liquid is absorbed. Place the quinoa mixture in a Classic Batter Bowl.
Meanwhile, remove and discard the brown gills from the undersides of mushroom caps (see Cook’s Tip). Place the mushrooms, rounded side down, onto the pan. Place 5 tsp (25 mL) of the balsamic vinegar in a 1-Cup Prep Bowl; brush generously over both sides of mushrooms using a Chef’s Silicone Basting Brush.
For the filling, chop the zucchini using a Forged 5" (13-CM) Santoku Knife. Thinly slice the artichokes and green onions. Seed and dice the tomatoes. Grate the cheese using a Rotary Grater. Add the zucchini, artichokes, onions, tomatoes, cheese, basil, pressed garlic, black pepper, and 1 tsp (5 mL) of the vinegar to the quinoa mixture; toss thoroughly to combine.
Spoon the filling evenly into the mushrooms. Bake for 20-25 minutes or until the mushrooms are tender. Place the mixed greens and remaining 1 tbsp (15 mL) of the balsamic vinegar in the (2-qt./2-L) Stainless Mixing Bowl; toss to coat. Serve the mushrooms with mixed greens.
- 4 servings of 1 filled mushroom, 1 cup greens
Nutrients per serving:
Calories 210, Calories from Fat 60, Total Fat 6 g, Saturated Fat 2.5 g, Trans Fat 0 g, Cholesterol 15 mg, Sodium 400 mg, Total Carbohydrate 29 g, Fiber 6 g, Sugars 7 g, Protein 10 g
U.S. Diabetic exchanges per serving:
1 1/2 starch, 1 1/2 vegetable, 1 fat (1 1/2 carb)
To clean mushrooms, wipe them with a damp paper towel. To prevent mushrooms from becoming soggy, do not clean them until ready to use.
When removing brown gills from underside of mushrooms, leave a small amount of the gills around the outer edge. This will help keep the mushroom caps intact when baking.