3-Ways with Portabellas

Hi Reader;

Did you know Portabella mushrooms are actually a fully mature Cremini mushroom.  The things I learn while blogging…

The mushrooms are harvested later, which makes them much larger with a more concentrated flavor.  The name was coined to sell more of them, as portabella had a more glamorous ring to it.

The very first time I had a portabella was just a few years ago.  I can’t explain why it took me so long!  It’s one of my favorite things to eat for lunch, now. I like them mainly because of their consistency; they retain their firmness once cooked.  They give bulk to my salads, I can use them in place of meat or in place of bread and their flavor is much more rich than a normal button mushroom.  Try using them, instead, some time for the flavor and the presentation.

Because portabellas differ wildly in size, it’s hard to narrow down nutritional content, but here is a best guess:

They are low in calories with about 20-40 calories in an entire mushroom.  They are also fat and cholesterol free and have a low glycemic load.  They are a good source of Thiamin, Vitamin B6, Iron, Magnesium and Zinc.  Overall, a big thumbs up.

How to choose a good mushroom:

Look for the underside to be firm and tightly packed.  The top should not have an overwhelming number of black smudges or peelings.  It should feel slightly heavy for its size.  It should not have an odor, at all.

Here are three of my favorite ways to use a portabella.  Each makes one serving:

Spinach Portabella Salad

approximately 169 calories; 13.5 grams of fat; 6 grams of protein

1 medium portabella mushroom

1-2 cups of baby spinach

1 tablespoon olive oil

1 tablespoon balsamic vinegar

1/4 cup water

salt and pepper

Pour olive oil in your saute pan and coat.  Add the mushroom, cap side down and pour the balsamic vinegar into the grooves.  Turn the mushroom over in the pan, several times to coat well with the vinegar and oil.  Season both sides with a little pinch of salt and fresh black pepper.  Turn mushroom, right side up; add 1/4 cup of water to the pan and cook over medium heat, until tender (about 6-8 minutes).  You can add more water if necessary.

Slice the mushroom and top the baby spinach.  No additional dressing necessary!

quick, easy, nutritious

quick, easy, nutritious

Portabella and Egg Muffin

approximately 195 calories; 14 grams of fat; 13 grams of protein

1 medium portabella mushroom

1 egg

1 teaspoon olive oil

2 tablespoons of freshly shredded parmesan cheese

1/2 teaspoon italian seasoning

salt and pepper

Preheat your oven to 375.  Spray a baking dish with Pam.  In the baking dish, drizzle the mushroom with the olive oil and coat both sides.  Sprinkle both sides with italian seasoning.

IMG_1244

Cook, right side up, for 15-minutes.  Remove from the oven, turn the mushroom over.  Sprinkle half the parmesan cheese onto the underside of the mushroom.  Carefully crack the egg onto its under-side.  Sprinkle the top of the egg with the remaining cheese.

IMG_1245

Put it back in the oven and cook until egg is firm and cooked to your preference, salt and pepper to taste.  I like my yolk hard-cooked, so I leave mine in for 10 minutes.

portabella mushroom with hard cooked egg

portabella mushroom with hard cooked egg

Portabella Pizza

1 medium portabella mushroom

2 tablespoons of pizza sauce (or use spaghetti sauce)

1 teaspoon olive oil

2 tablespoons of freshly shredded parmesan cheese

3 tablespoons of mozzarella (I use part skim)

1/2 teaspoon italian seasoning

Preheat your oven to 375.  Spray a baking dish with Pam.  In the baking dish, drizzle the mushroom with the olive oil and coat both sides.  Sprinkle both sides with italian seasoning.  Cook, right side up, for 20-minutes.  Remove from the oven, turn the mushroom over.  Put the tomato sauce evenly, on the underside of the mushroom.  Sprinkle the sauce with both cheeses.  Put it back in the oven and cook until cheese is bubbly, about 8-minutes.

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3 thoughts on “3-Ways with Portabellas

  1. Pingback: Healthy Breakfast Ideas | phatandfit

  2. Man with starting out with 3-ways this blog went a disappointing direction! :) I used to hate mushrooms but I am warming up to them!

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