Tuesday, April 9, 2013

Quinoa and Tofu Stuffed Mushrooms

Quinoa is a powerhouse food on its own, but pair it with tofu and you have some serious nutrition going on! When most people think stuffed mushrooms they might think of the traditional sausage and breadcrumb filling. Although delicious, a couple of those are a calorie bomb (tons of fat and refined grains). This recipe is a perfect (healthy) appetizer for a dinner party, or can be served as the entree for a light meal if paired with a side salad (and some extra quinoa for the hearty appetite)!

I stuffed some mini bell peppers that I had in the fridge as well. They were tasty, but not as delicious as the mushrooms (which take on a meaty flavor). I used the remainder of the filling to make stuffed cabbage (which was out of this world). I will post the recipe later this week, but it was a very easy "planned-over"!

Quinoa and Tofu Stuffed Mushrooms
Serves 4 (Dinner style)
Makes 16 Mushroom (Appetizers)

16 large white mushrooms, cleaned and stems removed
3 Tbsp olive oil, divided

1 Tbsp balsamic vinegar

1 package of tofu, drained and mashed
1 cups of cooked quinoa
2 Tbsp chopped garlic
1/4 cup diced onion
1/2 cup diced red pepper
1/4 cup chopped fresh basil
1/4 cup grated parmesan cheese

1. Preheat the oven to 350 degrees.
2. Place mushrooms, stem-side up on baking sheets, drizzle 2 Tbsp olive oil and vinegar over mushrooms and bake for 15 minutes.
3. Meanwhile, mix remaining 1 Tbsp of olive oil and remaining ingredients in a bowl.
4. Allow mushrooms to cool to the touch. Place 1-2 Tbsp of filling in each mushroom. Bake for additional 10 minutes, until heated throughout.

Nutrition Facts: 4 stuffed mushrooms (1/4 of recipe)
225 calories, 14 g protein, 17 g carbohydrates, 3 g fiber, 11 g fat (2 g saturated), 190 mg sodium

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