Asparagus-Stuffed Portobello Mushrooms - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 4 large portabello mushrooms (1 to 1-1/4 pounds)
- 1 tablespoon plus 2 teaspoons olive oil, divided
- 1 1/2 cups cut fresh asparagus (about 5 ounces spears)
- 1/3 cup chopped shallots or sweet onion
- 2 cloves garlic, minced
- 1 large plum tomato, diced (1/2 cup)
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1 cup fresh multigrain bread crumbs*
- 1/4 cup grated Romano or Parmesan cheese
Instructions
- Preheat oven to 400oF.
- Clean mushroom caps with a damp paper towel. Cut off stems from mushroom caps; rinse under cold water. Coarsely chop stems and set aside. Use a spoon or paring knife to scrape out and discard gills from mushroom caps. Brush 2 teaspoons of the oil over mushroom caps; place oiled sides down on a 15 x 10 inch jelly roll pan or baking sheet.
- Heat remaining 1 tablespoon oil in a nonstick skillet over medium-high heat. Add asparagus, shallots, garlic and chopped mushroom stems. Cook 5 to 6 minutes or until vegetables are crisp-tender, stirring occasionally. Remove from heat; stir in tomato, salt and pepper. Spoon mixture into mushroom caps. Combine bread crumbs and cheese; sprinkle evenly over mushrooms. Bake 10 to 12 minutes or until hot and crumbs are golden brown. Yield: 4 servings (serving size: 1 stuffed mushroom cap).
- *To make fresh bread crumbs, tear 1 to 2 slices multigrain bread into pieces and process in a food processor until coarse crumbs appear. Extra bread crumbs may be placed in a food storage freezer bag and frozen up to 3 months.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Asparagus.
Asparagus stands out as a superfood for managing Polycystic Ovary Syndrome (PCOS), a hormonal disorder affecting many women of reproductive age. This nutrient-dense vegetable offers a myriad of health benefits that align perfectly with the dietary needs of those managing PCOS, making it an essential addition to their diet. Rich in a variety of vitamins and minerals, asparagus is particularly high in folate, vitamins A, C, E, and K, and has significant levels of chromium—a trace mineral that enha...
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