The French call them hors d’oeuvres. The Spanish call them tapas. In Italy, they are appetizers, while in Japan they are izakaya. From dim sum in China to hors d’oeuvres in the Middle East, cultures around the world have small dishes to accompany drinks or serve as the first course of a good meal. Sometimes they even make up an entire meal.
Sounds like a pleasure, doesn’t it? The only problem is that those small bites quickly add up to a staggering number of calories, which can become a problem if you’re trying to maintain your weight over the holidays.
That’s where our Veggie Stuffed Mushrooms (only 45 calories each) come in. Their rich saltiness easily represents the flavor of the meat, and that depth of flavor reduces the need to add salt.
Mushrooms are the fruit of a type of fungus called mycelium, and they have amazing health benefits. In some cultures, they have been used as medicine for thousands of years. They’ve been shown to help protect brain and gut health, and they contain polysaccharides that act as prebiotics, feeding the good bacteria in your gut.
Mushrooms are one of the few foods that can provide vitamin D. Vitamin D synthesis is triggered if they are exposed to UV light while growing. When shopping for mushrooms, check the nutrition label to see if the mushrooms you’re buying contain vitamin D. Mushrooms also contain selenium, a trace mineral that is necessary for enzymes and proteins, helps make DNA and protects cells from damage.
Most appetizers don’t require the use of utensils, which gives them an advantage. Eating food with your fingers makes people experience food as tastier and more satisfying, according to a recent brain science study. Whatever you call these hors d’oeuvres — appetizers, appetizers, or hors d’oeuvres — we doubt your guests will be calling you later asking for the recipe.
Bethany Thayer is a Registered Dietitian with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Vegan Stuffed Mushrooms
supply: 8 servings / Preparation time: 20 minutes / total time: 1 hour / Serving Size: 2 mushrooms
Vegetable oil Cooking spray 16 white mushrooms 1 tablespoon canola oil ½ cup celery, chopped (about 2 stalks) ¼ cup yellow onion, chopped ¼ cup carrot, chopped 1 cup low-sodium vegetable stock 1 cup regular whole wheat bread cubes ¼ tsp garlic powder ¼ tsp parsley ¼ tsp thyme ¼ tsp ground black pepper
Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking dish with vegetable oil cooking spray. Wash the mushrooms and remove the stalks. Set the mushroom caps aside.
Over medium heat, add canola oil to a large sauté pan. Add chopped celery, onion, carrots, broth, bread cubes, garlic powder, parsley, thyme, and black pepper to pot and cover. Simmer for 5-8 minutes, stirring occasionally, until the buns are rehydrated.
Let the filling mixture cool. Generously fill mushroom caps and place in a single layer on a baking sheet. Bake for 30 minutes.
From Henry Ford Live Well.
Post-90s calories (27% from fat), 2.5 g fat (0 grams sitting.fat), 13 grams carbohydrate4 grams protein135 mg sodium0 mg cholesterol36 mg calcium2 grams fiber。 FOOD EXCHANGES: 1/2 Starch, 1 Vegetable, 1/2 Fat.
