The French call them hors d’oeuvres. The Spanish call them tapas. In Italy, they’re antipasti, and in Japan, they’re izakaya. From dim sum in China to mezze in the Middle East, cultures from around the world have some version of “small bites” that are served as an accompaniment to drinks, as a first course to a fine meal, or even making up a meal on their own. The best part? Most often, no utensils are required.
But those little bites can add up, and lead to a surprising amount of caloric intake in a short amount of time. That can be an issue if you are trying to maintain your weight this holiday season.
One classic small bite or appetizer to serve at cocktail parties or holiday buffets in the United States? Stuffed mushrooms. This vegetarian version is lower in calories and fat than more typical variety, but it doesn’t sacrifice flavor.
VEGETARIAN STUFFED MUSHROOMS
Yield: 8 servings
Ingredients for your Kroger shopping list:
Vegetable oil cooking spray
16 white button mushrooms
1 Tablespoon canola oil
1/2 cup celery, finely chopped (about 2 stalks)
1/4 cup yellow onion, finely chopped
1/4 cup carrot, finely chopped
1 cup low-sodium vegetable broth
1 cup plain, whole-grain cubed bread for stuffing, bagged
1/4 teaspoon Kroger garlic powder
1/4 teaspoon Kroger parsley
1/4 teaspoon Kroger thyme
1/4 teaspoon Kroger ground black pepper
Directions:
Preheat oven to 350º F. Spray 9 x 13-inch baking pan with vegetable oil cooking spray. Wash mushrooms and remove stems. Chop stems and set mushroom caps aside. Over medium heat, add canola oil to large saute pan. Add chopped mushroom stems, celery, onions, carrots, broth, cubed bread, garlic powder, parsley, thyme and black pepper to pan and cover. Allow to simmer for 5-8 minutes, stirring occasionally, until cubed bread is rehydrated. Allow stuffing mixture to cool. Generously fill mushroom caps and place in a single layer on baking pan. Bake for 30 minutes.
NUTRITION INFORMATION PER SERVING: 90 Calories; 2.5 grams Fat; 0 grams Saturated Fat; 0 mg Cholesterol; 135 mg Sodium; 13 grams Carbohydrates; 3 grams Sugar; 2 grams Fiber; 4 grams Protein
What are the health benefits of these ingredients?
- Mushrooms: Low in calories; contain potassium and riboflavin
- Canola oil: High in monounsaturated fats
- Celery: Contains vitamin A, vitamin C and fiber
- Onion: Contains potassium and fiber; high in vitamin C
- Carrot: Contains fiber; high in vitamin A
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com
