Portobello mushrooms contain potassium, sodium, phosphorus, and antioxidants important to the body. A Portobello mushroom is actually just a brown crimini mushroom that has grown to 4″-6″ and diameter. This is the point that a crimini mushroom is named a Portobello. Always select firm, plump, solid mushrooms when shopping and avoid the dried looking ones because that is usually a sign of decomposition. The mushrooms should keep fresh about 5-6 days and if cooked, can be stored and frozen for several months. You can grill, oven roast, or sauté the mushrooms and can be prepared as a dish in themselves or cut up and added to sauces, salads, or used in place of meat dishes due to its heavy, earthy nature (similar to eggplant in that way).
There are some wonderful health benefits to adding mushrooms to your diet. A study has even showed that women who consumed fresh mushrooms daily were 64% less likely to develop breast cancer, and those that combined a mushroom diet with regular green tea consumption actually reduced their risk of breast cancer by nearly 90%… Talk about some serious health benefits!
One of the most popular appetizers at my restaurant is a baked Portobello mushroom with roasted peppers, chopped tomato, and goat cheese. I am glad to share this simple yet deliciously wonderful mushroom recipe with you!
Portobello Mushroom Dish
Prep time: 10 minutes
Ready in: 20 minutes
– Portobello Mushroom
-Olive Oil to drizzle
-1 cup roasted red peppers, chopped
-1 medium sized ripened tomato, chopped
-Goat or Feta cheese to sprinkle
-3 Cloves garlic, chopped
-2 tbsp basil pesto
Drizzle the mushroom caps with olive oil. Spoon the roasted peppers, tomato, goat/feta cheese, and garlic into the center of the mushroom. Drizzle with pesto. Bake in preheated oven at 300 degrees for 8-10 minutes. Serve hot as an appetizer or on top of mixed greens as an entrée.
Note: Artichoke hearts may be added for a heartier appetizer or meal. A drizzle of balsamic vinegar adds a tasty and flavorful dimension to the dish. Grill jumbo shrimp and place on top of the mushroom with lemon wedges and in the center of the plate for an impressive look.
Serving size: 1/6 recipe, Calories 96, Total Fat 7g, Saturated Fat 3g, Cholesterol 8mg, Sodium 90mg, Total Carbohydrates 6g, Dietary Fiber 2g, Protein 4g
Shaw H. Rabadi, restaurant owner/chef/author, invites you to Eat, Drink, and Be Mediterranean with him for a happier, healthier life!