Healthy Recipes: Tomato & Olive-Stuffed Portobello Caps

ምርት፡ 4 ምግቦች

አገልግሎቶች፡- 4

የዝግጅት ጊዜ፡- 35 ደቂቃዎች

ጠቅላላ ጊዜ፡- 40 ደቂቃዎች

የምግብ አዘገጃጀት መግለጫ፡-

Portobello caps make excellent mini casseroles. Here, they hold a tomato, cheese and olive stuffing that grills up to a smoky perfection. Serve them with whole-wheat couscous and a mixed green salad for an easy meal.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

1. 2/3 cup chopped plum tomatoes
2. 1/2 ኩባያ የተከተፈ ከፊል-ስኪም ሞዞሬላ አይብ
3. 1/4 cup chopped Kalamata olives
4. 1 teaspoon minced garlic
5. 2 teaspoons extra-virgin olive oil, divided
6. 1/2 teaspoon finely chopped fresh rosemary or 1/8 teaspoon dried
7. 1/8 teaspoon freshly ground pepper
8. 4 portobello mushroom caps, 5 inches wide
9. 2 የሾርባ ማንኪያ የሎሚ ጭማቂ
10. 2 teaspoons reduced-sodium soy sauce

የምግብ አዘገጃጀት ደረጃዎች፡-

1. Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a small bowl.
2. Preheat grill to medium.
3. Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a small bowl. Brush the mixture over both sides of the caps.
4. Oil a grill rack (see Tip). Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese is melted, about 3 minutes more.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

To oil a grill rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 118 calories; 8 g fat (2 g sat, 4 g mono); 9 mg cholesterol; 7 g carbohydrate; 0 g added sugars; 7 g protein; 2 g fiber; 314 mg sodium; 433 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Vitamin C (25% daily value), Potassium (17% dv), Calcium (15% dv).

1/2 የካርቦሃይድሬት ምግቦች

ልውውጦች፡ 1 vegetable, 1 high-fat meat