Change Your Choices

Change Your Life…Tips for a healthier you

Awesome recipe for Meatless Monday

on May 13, 2012

I was asked to share Meatless Monday recipes before Monday so you would have time to shop and prepare so we had Meatless Sunday at our house.   I also wanted to eat something lower calorie and healthy to make up for the Culver’s Sundae I was craving and knew I would have later in the day!

I have been getting recipes from a couple different sources e-mailed to me each day which has led to quite a bit of experimenting and new stuff.  Again, I am fortunate that my husband is not at all fussy and will eat anything that is served.  I am the fussier eater as I’m not much into seafood or vegetables but I have been eating lots of both lately and discovering that I might actually like more things that I previously thought! Whew- that was a long run-on sentence, I hope it makes sense.  Anyway, here is the recipe from EatingWell.com via WebMD. I added my own comments in italics. Also- this recipe is not as complicated as it seems and didn’t take an hour, closer to 30 minutes.  Start the onions, get the mushrooms going, then do the spinach/beans when the mushrooms are almost done instead of doing everything separately.

Portobello Mushrooms with Spinach, White Beans & Caramelized Onions

WebMD Recipe from EatingWell.com

Picture of Portobello Paillards with Spinach
 This is their version with the correct beans.  Mine was similar.

Portobello mushrooms are so meaty that even carnivores will be satisfied with this lusty vegetarian dish. Instead of pounding the caps, we weigh them down in the skillet to flatten them while they cook.

Servings: 4

Yield: 4 servings

Total Time: 1 hour (It did not take and hour.  Probably 30 mins.)

Prep Time: 1 hour (again- 30 mins total, not sure why it would take an hour)

Recipe Ingredients:

  1. 4 tablespoons extra-virgin olive oil, divided
  2. 1 large red onion, halved and thinly sliced
  3. 1/2 teaspoon freshly ground pepper, divided
  4. 1/4 teaspoon salt, divided
  5. 1/3 cup 1% milk (I used almond milk, I’m sure water would work, too)
  6. 1/2 cup plain dry breadcrumbs
  7. 4 Portobello mushroom caps, 3-4 inches in diameter ( I only had 3 and it was plenty for 2 people)
  8. 3 cloves garlic, minced ( I used the already cut stuff in a jar to save time)
  9. 1 pound spinach, tough stems removed
  10. 1 15-ounce can white beans, rinsed (uh-oh, no canellini so I used garbanzos- good substitute but will try canellini next time)
  11. 3/4 cup vegetable broth
  12. 1/2 cup grated Manchego, Gruyere or Parmesan cheese ( I used shredded parm)

 

Recipe Steps:

  1. Heat 1 tablespoon oil in a medium nonstick skillet over medium heat. Add onion and cook, stirring occasionally, until brown, 8 to 10 minutes. Reduce heat to very low, season with 1/4 teaspoon pepper and 1/8 teaspoon salt. Continue cooking, stirring occasionally, until caramelized, about 15 minutes Transfer to a bowl and keep warm. (I just left them in the pan, this recipe dirties enough dishes as it is!)
  2. Meanwhile, place milk in a small bowl and place breadcrumbs on a large plate. Dip each mushroom cap in milk, then dredge in the breadcrumbs.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add mushrooms, gill-side down. Place a heavy, heatproof plate or pie pan on top of the mushrooms and cook until golden brown, pressing down on the plate periodically to flatten them, about 6 minutes. (I used a smaller frying pan to press down). Add 1 tablespoon oil to the pan and turn the mushrooms over. Replace the plate and cook, pressing the plate once or twice, until the mushrooms are golden brown and cooked through, 5 to 6 minutes more. Remove from heat; cover to keep warm.
  4.  (Do this while the mushrooms are cooking!) Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add garlic and cook until fragrant, 20 to 30 seconds. Add spinach and cook, stirring, until just wilted, about 2 minutes. Stir in beans, broth and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cook, stirring occasionally, until heated through, 1 to 2 minutes.
  5. Cut each mushroom into thin slices and serve over the spinach. Top with the reserved onions and cheese.

I used a slotted spoon to dish up the beans/spinach mixture, then added sliced mushrooms topped with onions then cheese.  This looked very impressive and tasted fantastic!  We both had a hearty serving and there was enough left for my husband to have seconds. I was going to serve some crusty bread but the beans are quite filling so you really don’t need anything else with this dish.

 

Recipe Nutrition:

Per serving: 358 calories; 17 g fat (3 g saturated fat, 11 g mono unsaturated fat); 5 mg cholesterol; 44 g carbohydrates; 15 g protein; 11 g fiber; 755 mg sodium; 1382 mg potassium

Nutrition Bonus: Vitamin A (220% daily value), Vitamin C (70% dv), Folate (66% dv), Potassium (39% dv), Iron (30% dv), Calcium (25% dv).

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