Mushrooms with Zucchini Stuffing
Mushrooms are rich in the B vitamins: riboflavin, which is good for red blood cells, niacin, which is good for digestion and healthy skin, and pantothenic acid. The zucchini also adds other essential nutrients while staying low in calories and fat.
You can serve these as an appaetizer or as a side dish.
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 0.4 mg | (3 %) | ||
| Vitamin K | 15.5 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 21 μg | (7 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 332 mg | (8 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 20 mg | (7 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 2 g |
Preparation steps
Wipe the mushrooms with damp paper towels. Remove the stems and finely chop.
Rinse and grate the zucchini. Rinse and thinly slice the scallions. Grate the Parmesan.
Heat 1 teaspoon of the butter in a skillet over medium heat. Add the chopped mushroom stems, the grated zucchini and the scallions, and cook for 8 minutes. Season with salt and pepper, and stir in the Parmesan.
Grease a baking dish with the remaining butter. Divide the vegetable mixture between the mushroom caps and arrange them in the baking dish. Put the dish in an oven preheated to 390°F and bake until the mushrooms are tender, about 15 minutes.