This portobello mushroom is stuffed with an array of colorful veggies, can be the perfect side dish, and only takes about 30 minutes to make!
1. Preheat the oven to 400°. Wash mushrooms properly and take out the stem: drain and dry mushrooms. Put one teaspoon of olive oil under each mushroom and put the stem side down—Bake for about 10 minutes. Take out the pan from the oven and drain excess water carefully. Soak up any excess water with a paper towel.
2. Wash and cut onion and red bell pepper in small 1-2 inch pieces. Wash tomato and cut into pieces and keep in a separate bowl. In a medium pan, put about 1/2 tablespoon oil. Add onion and bell pepper and saute on high heat for about 5 minutes. Turn off the heat, add tomatoes and add onion, and garlic salt. Mix well.
3. Apply remaining ½ tablespoon oil to the baking sheet, put mushrooms upside down. Stem side facing upward. Divide the cheese and veggie mixture into equal four portions. Top mushrooms with cheese, then veggies. Season with salt, pepper, and a pinch of red pepper flakes. Add chopped basil leaves. Mix well.
4. Bake for another 10 minutes at 400 degrees
5. Garnish with feta cheese and enjoy.
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NutriPledge Food Rating and Therapeutic Health Benefits:
This fun and delicious dish rates as a yellow dot recipe in our food rating system. The food Coach is moderate in calories per serving and has a healthy balance of fats, carbohydrates, protein, and dietary fiber. This recipe is an excellent source of calcium, containing 237 mg (20% DV). Calcium is the most abundant mineral in the body and vital for healthy bones. Calcium also regulates muscle contraction and the cardiovascular system by keeping our blood pressure down. This recipe is also a good source of potassium, containing 546 mg (10% DV). Potassium assists in managing blood pressure, electrolyte balance, regulates heart rhythm, and much more. In addition, the mushroom is a unique vegetable that also provides vitamin D. Vitamin D is essential for calcium absorption.
Dietitian Nutritionist Notes and Recommendation:
This delicious recipe makes an excellent side veggie dish to any meal. It will provide 67% of MyPlate Vegetable total intake (1.68 cups) and 25% dairy intake. Mushrooms are a good source of selenium, an antioxidant that helps boost immunity and plays a beneficial role in thyroid disease.
Disclaimer: Please note that this page is not medical advice. This can only be used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider and check out our Medical Nutrition Therapy services for the diet plan that is right for you!
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*This recipe page was reviewed and edited by Shraddha Chaubey, MS, RDN, LDN/CDN
Written by: Mackenzie Merriman Nutrition Student & Intern