Your Recipe

Parmesan Quinoa-Stuffed Portobello Mushrooms

Składnik Ilość Kalorie
Orzechy pekan 37.5g 259kcal
Quinoa 185g 222kcal
Pieczarki (brązowe, włoskie) 504g 111kcal
Czosnek 3g 4kcal
Oliwa z oliwek 3g 27kcal
Ocet balsamiczny 16g 14kcal
Ser, parmezan, tarty 25g 105kcal
Ser, mozzarella, mleko pełne 56.2g 168kcal
Szpinak, baby 7.51g 2kcal
Sos, do makaronu, spaghetti/marinara, gotowy do podania 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!

dane odżywcze
Wielkość porcji 196 g | ml
Ilość na porcję 180
753
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 9.8g 13%
Tłuszcz nasycony 2.6g 13%
Sód 374mg 16%
Węglowodany ogółem 17g 6%
Błonnik 3g 11%
Cukier 5.1g
Białko 8.2g 16%
Witamina D 0.1mcg 1%
Wapń 126mg 10%
Żelazo 1.5mg 8%
Potas 662mg 14%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 47.434 mcg 5%
Tiamina [B1] 0.173 mg 14%
Ryboflawina [B2] 0.532 mg 41%
Niacyna [B3] 5.619 mg 35%
Kwas pantotenowy [B5] 1.392 mg 28%
Witamina B6 0.256 mg 15%
Kobalamina [B12] 0.354 mcg 0%
Kwas foliowy [B9] 44.76 mcg 0%
Witamina C 1.681 mg 2%
Witamina D 0.121 mcg 1%
Witamina E 1.73 mg 12%
Witamina K 8.929 mcg 7%
Betaina 9.377 mg 0%
Cholina 38.041 mg 7%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 16.6 g 6%
Sugars 5.1 g 10%
Błonnik 3 g 11%
Carbohydrate 11.2 g 0%
Węglowodany netto 11.5g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.305 g 0%
Arginina 0.333 g 0%
kwas asparaginowy 0.514 g 0%
Cysteina 0.045 g 0%
Kwas glutaminowy 1.074 g 0%
Glicyna 0.237 g 0%
Histydyna 0.161 g 0%
Izoleucyna 0.26 g 0%
Leucyna 0.419 g 0%
Lizyna 0.395 g 0%
Metionina 0.13 g 0%
Alanina 0.261 g 0%
Prolina 0.465 g 0%
Seryna 0.249 g 0%
Treonina 0.243 g 0%
Tryptofan 0.117 g 0%
Tyrozyna 0.182 g 0%
Walina 0.305 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 125.98 mg 10%
Miedź 0.6 mg 67%
Fluor 0.63 mcg 0%
Żelazo 1.47 mg 8%
Magnez 49.92 mg 12%
Mangan 0.69 mg 30%
Fosfor 245.44 mg 20%
Potas 662.05 mg 14%
Selen 26.88 mcg 49%
Sód 373.55 mg 16%
Cynk 2.12 mg 19%
inne
składnik odżywczy Ilość DV
Woda 158.352 g 0%
Popiół 2.749 g 0%