Your Recipe

Parmesan Quinoa-Stuffed Portobello Mushrooms

Složka Množství Kalorie
Pekanové ořechy 37.5g 259kcal
Quinoa 185g 222kcal
Žampiony hnědé 504g 111kcal
Česnek 3g 4kcal
Olivový olej 3g 27kcal
Balsamico ocet 16g 14kcal
Sýr, parmezán, strouhaný 25g 105kcal
Sýr, mozzarella, plnotučné mléko 56.2g 168kcal
Baby špenát 7.51g 2kcal
Omáčka, těstoviny, špagety/marinara, připravená k podávání 337.5g 169kcal

Recipe Instructions:

Ingredients
For the Mushrooms:
6 large portobello mushrooms (cleaned, stemmed, and wiped dry)
2 tablespoons extra-virgin olive oil
1 tablespoon balsamic vinegar
For the Quinoa Filling:
1 cup quinoa (rinsed)
2 cups water
1 tablespoon extra-virgin olive oil
1 large clove garlic (peeled, smashed, and finely chopped)
1/4 cup grated Parmesan cheese (or Pecorino Romano cheese)
1/3 cup shredded mozzarella cheese
2 ounces baby spinach (rinsed)
1/4 cup pecans (chopped)
Freshly ground black pepper (to taste)
1 1/2 cups marinara sauce (jarred or homemade)
Optional: additional parmesan for serving
Steps to Make It
Gather the ingredients.

Preheat the oven to 400 F. Line a rimmed baking sheet with foil or parchment paper.

Place the mushroom caps, gill side up, on the baking sheet. Drizzle evenly with the olive oil and balsamic vinegar.

Bake the mushrooms in the preheated oven for 15 minutes to 20 minutes, or until they soften and begin to release some of their juices. Remove from the oven and set aside, but leave the oven on.

While the mushrooms are baking, make the quinoa: Place the quinoa and water in a medium saucepan, and bring to a boil. Reduce the heat and simmer until the water is absorbed and the quinoa is fluffy and translucent (you will see a thin ring around each grain when it's done).

Remove the quinoa from the heat and stir the olive oil, garlic, Parmesan, and mozzarella into the quinoa, mixing well until the cheese begins to melt.

Add the baby spinach to the pot and stir until the leaves begin to wilt.

Stir in the pecans, and season with freshly ground black pepper.

Divide the filling evenly among the mushrooms caps.

Return the mushrooms to the oven and bake for 15 minutes, until heated through. In the meantime, warm the sauce.

To serve, spoon 1/4 cup of marinara sauce in the center of each plate. Top with a baked stuffed mushroom. Top with shavings of Parmesan cheese if desired. Serve immediately. Enjoy!

nutriční údaje
Velikost porce 196 g | ml
Množství na porci 180
753
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.8g 13%
Nasycené tuky 2.6g 13%
Sodík 374mg 16%
Sacharidy celkem 17g 6%
Vláknina 3g 11%
Cukr 5.1g
Bílkoviny 8.2g 16%
Vitamin D 0.1mcg 1%
Vápník 126mg 10%
Železo 1.5mg 8%
Draslík 662mg 14%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 47.434 mcg 5%
Thiamin [B1] 0.173 mg 14%
Riboflavin [B2] 0.532 mg 41%
Niacin [B3] 5.619 mg 35%
Kyselina pantotenová [B5] 1.392 mg 28%
Vitamin B6 0.256 mg 15%
Kobalamin [B12] 0.354 mcg 0%
Floát [B9] 44.76 mcg 0%
Vitamin C 1.681 mg 2%
Vitamin D 0.121 mcg 1%
Vitamin E 1.73 mg 12%
Vitamin K 8.929 mcg 7%
Betain 9.377 mg 0%
Cholin 38.041 mg 7%
Carbohydrates
živina Množství DV
Sacharidy celkem 16.6 g 6%
Sugars 5.1 g 10%
Vláknina 3 g 11%
Carbohydrate 11.2 g 0%
Čisté sacharidy 11.5g
aminokyseliny
živina Množství DV
Alanin 0.305 g 0%
Arginin 0.333 g 0%
Kyselina asparagová 0.514 g 0%
Cystein 0.045 g 0%
kyselina glutamová 1.074 g 0%
Glycin 0.237 g 0%
Histidin 0.161 g 0%
Izoleucin 0.26 g 0%
Leucin 0.419 g 0%
Lysin 0.395 g 0%
Metionin 0.13 g 0%
Fenylalanin 0.261 g 0%
Prolin 0.465 g 0%
Serin 0.249 g 0%
Treonin 0.243 g 0%
Tryptofan 0.117 g 0%
Tyrosin 0.182 g 0%
Valin 0.305 g 0%
Minerály
živina Množství DV
Vápník 125.98 mg 10%
Měď 0.6 mg 67%
Fluorid 0.63 mcg 0%
Železo 1.47 mg 8%
Hořčík 49.92 mg 12%
Mangan 0.69 mg 30%
Fosfor 245.44 mg 20%
Draslík 662.05 mg 14%
Selen 26.88 mcg 49%
Sodík 373.55 mg 16%
Zinek 2.12 mg 19%
další
živina Množství DV
Voda 158.352 g 0%
Popel 2.749 g 0%