Festive Mushroom Cups
(0 votes)
(0 votes)
Health Score:
99 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
143
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 143 cal. | (7 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 51.3 μg | (86 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9.4 mg | (78 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 26.2 μg | (58 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 745 mg | (19 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 Tbsps olive oil
- 1 yellow Bell pepper (seeds removed, finely chopped)
- 1 onion (chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 Tbsp chopped cilantro
- 1 Tbsp chopped parsley
- 1 Tbsp lemon juice
- salt
- freshly ground Black pepper
- 4 Portobello Mushroom (stalks removed and chopped)
- 2 Tbsps grated Cheese (parmesan or cheddar)
- ½ tsp crushed Red pepper flakes
- To garnish
- cilantro
Preparation
Kitchen utensils
1 Sieve, 1 Cutting board, 1 Small knife, 1 Pot, 1 Teaspoon, 1 Bowl, 1 Small skillet, 1 Wooden spoon, 1 Large knife, 1 Mortar, 1 Slotted spoon, 1 Paper towel, 1 Skillet
Preparation steps
1.
Heat the oven to 180°C (160° fan) 350°F gas 4. Grease a baking dish
2.
Heat 2 tablespoons oil in a frying pan and cook the pepper, onion and garlic over a medium heat for about 4 minutes until softened.
3.
Stir in the coriander, parsley, lemon juice, mushroom stalks, salt and black pepper to taste. Cook for 2 minutes then remove from the heat.
4.
Place the mushroom caps in the baking dish, gill side up. Brush with the remaining oil and divide the vegetable mixture among the mushroom caps. Sprinkle with cheese and pepper flakes
5.
Bake for 15-20 minutes until the mushrooms are tender and the filling is piping hot. Garnish with coriander.
