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Stuffed Portobello Mushrooms Recipe

Stuffed Portobello Mushrooms Recipe

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Ingredients:

Serving

5 large portobello mushroom caps (about 1 lb)
cooking spray
1 1/4 cups fat-free , less-sodium chicken broth
2/3 cup uncooked couscous
2 tbsp extra virgin olive oil, divided
1 large garlic clove, finely chopped
1 (6-oz) package fresh baby spinach
1/2 tsp dried oregano, divided
1/4 tsp salt
1/8 tsp black pepper
3/4 cup rinsed and drained canned chickpeas ( garbanzo beans)
1 (3 1/2-oz) package crumbled reduced-fat feta cheese
1 large tomato , cut into 5 slices
1/2 cup dry breadcrumbs

Directions:

Preheat oven to 500°.
Lightly coat both sides of mushroom caps with cooking spray; place mushrooms, gills down, on a foil lined baking sheet. Bake at 500° for 6 minutes; turn caps over, and bake an additional 4 minutes.
Preheat broiler.
Bring broth to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork; set aside
Heat 1 tablespoon oil in a large skillet over medium heat. Add garlic; sauté 1 minute. Increase heat to medium-high. Add spinach, 1/4 teaspoon oregano, salt, and pepper; sauté 3 minutes or until spinach wilts. Remove from heat; cover and let stand 2 minutes. Stir in cooked couscous, chickpeas, and feta cheese. Spoon about 1/2 cup mixture into each mushroom cap, pressing gently; top each mushroom with a tomato slice. Broil 6 minutes or until thoroughly heated.
Combine remaining 1 tablespoon oil, remaining 1/4 teaspoon oregano, and breadcrumbs, and toss well. Sprinkle breadcrumb mixture evenly over tomato slices. Broil 1 minute.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	270.43 Kcal (1132 kJ)
Calories from fat	72.42 Kcal
		% Daily Value*
Total Fat	8.05g	12%
Cholesterol	5.05mg	2%
Sodium	406.56mg	17%
Potassium	317.1mg	7%
Total Carbs	35.3g	12%
Sugars	4.82g	19%
Dietary Fiber	2.85g	11%
Protein	14.28g	29%
Vitamin C	7.5mg	12%
Iron	66.6mg	370%
Calcium	118.3mg	12%

Amount Per 100 g
Calories	98.32 Kcal (412 kJ)
Calories from fat	26.33 Kcal
		% Daily Value*
Total Fat	2.93g	12%
Cholesterol	1.83mg	2%
Sodium	147.81mg	17%
Potassium	115.28mg	7%
Total Carbs	12.83g	12%
Sugars	1.75g	19%
Dietary Fiber	1.04g	11%
Protein	5.19g	29%
Vitamin C	2.7mg	12%
Iron	24.2mg	370%
Calcium	43mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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