Your Recipe

Parmesan Quinoa-Stuffed Portobello Mushrooms

Ingrédient Quantité Calories
Noix de pécan 37.5g 259kcal
Quinoa 185g 222kcal
Champignons (bruns, italiens) 504g 111kcal
Ail 3g 4kcal
Huile d'olive 3g 27kcal
Vinaigre balsamique 16g 14kcal
Fromage, parmesan, râpé 25g 105kcal
Fromage, mozzarella, lait entier 56.2g 168kcal
Épinards, bébé 7.51g 2kcal
Sauce, pâtes, spaghetti/marinara, prêt-à-servir 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!

Valeurs nutritives
Taille des portions 196 g | ml
Quantité par portion 180
753
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.8g 13%
Gras saturés 2.6g 13%
Sodium 374mg 16%
Total des glucides 17g 6%
Fibres alimentaires 3g 11%
Sucre 5.1g
Protéine 8.2g 16%
Vitamine D 0.1mcg 1%
Calcium 126mg 10%
Fer 1.5mg 8%
Potassium 662mg 14%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 47.434 mcg 5%
Thiamine [B1] 0.173 mg 14%
Riboflavine [B2] 0.532 mg 41%
Niacine [B3] 5.619 mg 35%
Acide pantothénique [B5] 1.392 mg 28%
Vitamine B6 0.256 mg 15%
Cobalamine [B12] 0.354 mcg 0%
Floate [B9] 44.76 mcg 0%
Vitamine C 1.681 mg 2%
Vitamine D 0.121 mcg 1%
Vitamine E 1.73 mg 12%
Vitamine K 8.929 mcg 7%
Bétaïne 9.377 mg 0%
Choline 38.041 mg 7%
Carbohydrates
nutriment Quantité DV
Total des glucides 16.6 g 6%
Sugars 5.1 g 10%
Fibres alimentaires 3 g 11%
Carbohydrate 11.2 g 0%
Glucides nets 11.5g
acides aminés
nutriment Quantité DV
Alanine 0.305 g 0%
Arginine 0.333 g 0%
Acide aspartique 0.514 g 0%
Cystéine 0.045 g 0%
Acide glutamique 1.074 g 0%
Glycine 0.237 g 0%
Histidine 0.161 g 0%
Isoleucine 0.26 g 0%
Leucine 0.419 g 0%
Lysine 0.395 g 0%
Méthionine 0.13 g 0%
Phénylalanine 0.261 g 0%
Proline 0.465 g 0%
Sérine 0.249 g 0%
Thréonine 0.243 g 0%
Tryptophane 0.117 g 0%
Tyrosine 0.182 g 0%
Valine 0.305 g 0%
Minéraux
nutriment Quantité DV
Calcium 125.98 mg 10%
Cuivre 0.6 mg 67%
Fluorure 0.63 mcg 0%
Fer 1.47 mg 8%
Magnésium 49.92 mg 12%
Manganèse 0.69 mg 30%
Phosphore 245.44 mg 20%
Potassium 662.05 mg 14%
Sélénium 26.88 mcg 49%
Sodium 373.55 mg 16%
Zinc 2.12 mg 19%
autres
nutriment Quantité DV
Eau 158.352 g 0%
Cendres 2.749 g 0%