Side Dishes

 

 

Stuffed Mushroom Caps with Couscous 

Print Friendly 

Description:
Couscous is a mildly nutty-tasting grain that comes from North Africa. It makes a great stuffing, especially for a small cavity like a mushroom, because it's so moist. When the stuffed mushrooms are baked, the full flavor of the couscous and the mushrooms really come through. These will go fast!

Couscous is among the healthiest grain-based products. It has a glycemic load per gram 25% below that of pasta. It has a superior vitamin profile to pasta, containing twice as much riboflavin, niacin, vitamin B6, and folate, and containing four times as much thiamin and pantothenic acid. In terms of protein, couscous has 3.6g for every 100 calories, equivalent to pasta, and well above the 2.6g for every 100 calories of white rice. Furthermore, couscous contains a 1% fat-to-calorie ratio, compared to 3% for white rice, 5% for pasta, and 11.3% for rice pilaf.
In general, mushrooms are low in energy, virtually free of fat, a valuable source of fibre and are cholesterol and carbohydrate-free. Emerging research indicates that certain mushroom extracts, such as beta-glucans, may have a positive effect on the immune system. Medicinal properties have been attributed to mushrooms for thousands of year. Benefit to the immune system may be one of them.


Ingredients:
1/4 cup chopped walnuts
2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
3 shallots, chopped
1 1/2 tablespoons natural soy sauce (such as tamari)
* 1 cup white wine
12 medium small-capped mushrooms, washed and stems removed
1/2 cup chicken or vegetable stock or purified water
1/4 cup couscous
Salt
Freshly ground pepper
2 tablespoons chopped fresh basil
1 bunch fresh parsley, chopped
1/4 cup freshly grated Parmesan cheese


Directions:
1. Preheat the oven to 350° F.

2. Spread the walnuts on a baking sheet and roast them for 5 minutes, just until they turn slightly more brown. Pour them into a small bowl.

3. Set a large sauce pan with the olive oil over low heat for less than 1 minute. Drop in the garlic and the shallots. Add the soy sauce, wine, and mushrooms and simmer covered until the mushrooms are tender, about 10 minutes.

4. Use a slotted spoon to shake the mushrooms so that the cooking liquid falls back into the pan, then transfer the drained mushrooms to a baking dish, arranging them hollow side up. Reserve the liquid in the pan.

5. Cook the couscous by bringing the vegetable stock or water to a boil in a separate pot.

6. Pour in the couscous, lower the heat, and simmer covered for 2 minutes. Remove from the heat and let stand, covered, for 10 minutes. All the liquid should be absorbed. Now, dump the couscous into the saucepan with the reserved liquid, cover, and cook over low heat until all the liquid is absorbed.

7. Lightly salt and pepper the mushroom caps. Finish the stuffing by mixing the nuts, herbs and Parmesan cheese into the cooked couscous. Using a tablespoon, pile a small mound of filling inside the cap of each mushroom. Bake for 10 minutes or until the stuffing is lightly browned on top.


Servings: Makes 12 mushroom caps - 2 per person


Nutrient Information:
Nutrients Per Serving: Calories 106.9 Fat 5.7g Saturated Fat 0.9g (53.4% of calories from fat) Protein 2.6g Carbohydrate 9.6g Cholesterol 1mg Fiber 1g


Notes: * This recipe calls for one cup of white wine. Substitute with White grape juice; apple juice; vegetable stock; or water


Special Diet: High Protein


Category: Side Dishes

Submitted By: OK In Health



Previous 11 12 13 14 15 16 17 18 19 20 Next
Connect with Us
facebook    twitter

Ferlow Botanicals


Wellness Tip
Benefits of Melatonin
Melatonin promotes positive sleep/wake cycles. Effective in relieving jet lag. May improve SAD (seasonal affect disorder). Helps shift workers adjust to new sleep patterns. Quickly absorbed and utilized by the body.


Ferlow Botanicals


Wellness Directory
BodyTalk with Bernice - Online Available Everywhere
Specialty: Body Talk
BodyTalk is consciousness based healing, unwinding life's conditioning and subconscious beliefs. BodyTalk enhances physical health by working directly with the body tissues as well.
View Details


Ferlow Botanicals


Event
Mystic A-Fair - Psychic Fair in Vernon, BC - Fall Dates
Date: Sep 16, 2022
Location: Vernon & North Okanagan
Sept 16/17, Oct 15, Nov 18/19. Mystic A-Fair - the Little Psychic Fair is back! Visit some of the Okanagan's finest psychics at our event in downtown Vernon.
View Details


Ferlow Botanicals


Article
10 Tips Every Successful Writer Needs to Know
I’ve been in the publishing industry for almost three decades and I’ve worked with hundreds of New York Times best-selling authors, renowned speakers, savvy business owners and aspiring writers from around the world. Most of these people—including me—have found that there is no quick and easy road to success. We’ve learned that oftentimes the best way to reach our goals both professionally and financially is by making mistakes and gaining experience from them. Over the years, I’ve discovered...
Full Article


Ferlow Botanicals


Recipe
Chocolate Avocado Pudding (Paleo,Vegan)
Category: Desserts
Description: This chocolate avocado pudding is creamy, delicious, and healthy! A great way to get your chocolate fix in a healthier way!
Have you heard of chocolate avocado pudding? Have you wondered if it would actually be good? Recently I noticed we had a few extra ripe avocados, I decided to give it a whirl. Literally. In my new blender. I didn’t have a recipe, I just pulled a few ingredients out and blended them up, and surprise! Chocolate avocado pudding is good. Very good, actually.

It looks just like regular chocolate pudding, and you can’t taste the avocado, it just adds a really nice creaminess. And of course it adds some nice nutritional benefits as well, like lots of good, healthy fats.
Dessert without the guilt.

Some tips about this chocolate avocado pudding:

You do need to make sure that the avocado is perfectly ripe. An under ripe avocado won’t work, because it won’t be able to be blended down into a creamy consistency, and an overripe avocado also won’t work, because it won’t taste good.
You need the avocado to be just right. No brown spots or streaks inside – don’t try it – it won’t work!
If you taste the pudding, and you think it needs more sweetener, or more cocoa, go ahead and add some. Use your own judgement.
Full Recipe


Ferlow Botanicals