Spinach and Barley-Stuffed Portobellos

recipe
Spoon this creamy grain mixture, packed with vegetables, onto broiled portobello caps for a whole meal on a mushroom.

Yield:

6 servings (serving size: 1 mushroom and 1/2 cup spinach-barley mixture)

Recipe from

Nutritional Information

Calories 209
Caloriesfromfat 0.0 %
Fat 8.1 g
Satfat 4.2 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 12.2 g
Carbohydrate 24.4 g
Fiber 5.4 g
Cholesterol 23 mg
Iron 3.6 mg
Sodium 461 mg
Calcium 299 mg

Ingredients

6 medium portobello mushroom caps (about 1 1/2 pounds)
2/3 cup 2% reduced-fat milk
2 tablespoons all-purpose flour
Cooking spray
1/2 cup coarsely chopped carrot
1/2 cup coarsely chopped onion
5 garlic cloves, minced
3/4 teaspoon salt
1 (10-ounce) bag fresh spinach (about 10 cups)
1 cup cooked quick-cooking pearl barley
1 cup (4 ounces) grated Gruyère cheese, divided
1/2 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1/2 cup fresh whole wheat breadcrumbs

Preparation

1. Preheat broiler.

2. Remove brown gills from undersides of mushrooms using a spoon; discard gills.

3. Combine milk and flour, stirring with a whisk until blended.

4. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add carrot and next 3 ingredients; sauté 5 minutes. Add spinach; sauté 4 minutes or until spinach wilts.

5. Stir in flour mixture; bring to a boil. Reduce heat; simmer 1 to 2 minutes or until thick. Stir in cooked barley, 1/2 cup cheese, pepper, and nutmeg; cook 1 minute or until cheese melts.

6. Coat reserved mushroom caps with cooking spray; place on a broiler pan. Broil 5 minutes or until tender. Fill each cap with about 1/2 cup spinach-barley mixture, pressing firmly to pack. Broil 3 1/2 minutes.

7. Combine breadcrumbs and 1/2 cup cheese; sprinkle evenly on top of each mushroom. Broil 1 1/2 minutes or until cheese melts.

carbo rating: 19

Note:

The Complete Step-by-Step Low Carb Cookbook

January 2005
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