Roasted Portobello Mushrooms
Roasted Portobello Mushrooms - A delicious vegan alternative to Wiener Schnitzel
Healthy, because
Even smarter
Nutritional values
This food not only provides you with plenty of fibre: it also covers the daily requirement of pantothenic acid, vitamin B2 and biotin. All three support cell growth and thus a smooth regeneration of the skin. Another advantage is the good potassium content, because this mineral regulates the water balance in the body and is necessary for the undisturbed activity of the muscles.
The Portobello, which gives this vegan schnitzel its name, is a full-grown brown mushroom with a hat diameter of 10 to 15 centimetres. Due to the longer growing period and the open hat, it has a "meatier" aroma than its immature little brothers. You can find the mushrooms at the weekly market, at the greengrocer or in a very well sorted supermarket.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 19.6 mg | (163 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 6.7 mg | (112 %) | ||
| Biotin | 40.1 μg | (89 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 1,801 mg | (45 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 68 μg | (34 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 262 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 14 ozs waxy potatoes
- 1 Cucumber (300 grams)
- salt
- 1 onion
- 1 Tbsp Mustard
- 2 Tbsps White vinegar
- peppers
- sugar
- 2 Tbsps Canola oil
- ½ bunch Salad burnet
- 1 lemon
- 3 sprigs parsley
- 6 Tbsps breadcrumbs (preferably whole-grain)
- 2 Tbsps olive oil
- 4 Prince mushrooms (or other wild mushrooms) (about 150 grams)
Kitchen utensils
Preparation steps
Scrub and rinse potatoes. Cook in salted, boiling water for about 20 minutes. Drain and rinse with cold water to stop cooking. Rub off skins and let cool.
Meanwhile, peel and thinly slice cucumber. Season lightly with salt and let stand 15 minutes.
Peel onion and cut into small cubes.
Drain cucumber slices. In a bowl, mix together onion, mustard, vinegar, salt, pepper and a little sugar. With a fork, whisk in oil until emulsified. Mix in cucumber slices.
Slice potatoes and gently fold into cucumber mixture. Let marinate 15 minutes.
Rinse salad burnet, shake dry, and remove stems. Gently fold into the salad.
Rinse lemon in hot water and finely zest half of the peel. Rinse parsley, remove stems and chop leaves coarsely. In a bowl, mix together zest, parsley, breadcrumbs and 1/2 teaspoon olive oil. Season with salt and pepper.
Clean mushrooms. Slice off stems and remove gills, if desired.
Heat the remaining olive oil in a pan. Sauté the mushrooms over high heat until browned on all sides. Season with salt and pepper.
Transfer mushrooms to a baking sheet and sprinkle with breadcrumbs. Bake in preheated oven at 200°C (fan 175°C, gas mark 3) (approximately 400°F) until golden brown, about 10 minutes. Serve immediately with salad.
