Spinach and Goat Cheese Stuffed Mushrooms
Mushrooms are everywhere these days – shiitake, portobello, oyster, cremini, white button — the list goes on and on. They are a versatile vegetable that provides copper, potassium, niacin and folate. They are low in calories but provide some plant-based protein (one large mushroom – raw – has approximately 5 calories and 0.7 grams of protein).
What is the difference between different types of mushrooms?
Different varieties of mushrooms are used for different recipes, depending on what you are making. For these stuffed mushrooms, I recommend you use either mid-sized portabellos or cremini mushrooms. If neither are available, white button mushrooms will have a milder flavor, but will work well too.
This super easy recipe for Spinach and Goat Cheese Stuffed Mushroom caps makes a delicious starter that you can make in advance and then bake just before serving. They also make a nice savory snack with a cup of ginger tea, or could even be lunch if you have a way to heat them up, preferably in a “real” oven — they’ll get soggy if heated in a microwave.
As a time saver, we’ve used chopped frozen spinach in this recipe. It’s been cleaned, chopped and is available year round.
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|Prep Time||10 minutes|
|Cook Time||20 minutes|
- Spray a medium-sized skillet with olive oil spray and saute onions until tender.
- Add the spinach and mushroom stem pieces and cook gently for 3-5 minutes. Set aside to cool.
- Gently stir in the goat cheese, cream and nutmeg. Season with salt and pepper to taste, if desired.
- Preheat oven to 350 degrees F. Spray a metal baking tray with olive oil and arrange mushroom caps in baking tray.
- Place a heaping spoonful of filling in center of each mushroom cap. Spray lightly with olive oil.
- Bake at 350 degrees F for 10-15 minutes until mushrooms are softened and hot. Serve immediately.
*Baby Portobellos or Cremini Mushrooms work best for this recipe.
Nutrition information per serving (two mushroom caps): 110 calories; 8 grams fat; 4 grams saturated fat; 25 mg cholesterol; 115 mg sodium; 5 grams carbohydrate; 2 grams dietary fiber; 6 grams protein (values are approximate).
Pam Mehta and Barbara Spalding, RDN