Portobello Mushroom with Mozarella
Portobello Mushroom with Tomato and Mozzarella
Caution
It is recommended that you only buy wild mushrooms from dependable retail outlets. Certain wild fungi can damage the heart, liver, and kidneys. Some can be fatal.
Cook Time
Portobello Mushroom Pie
Choose undamaged mushrooms with an earthy fragrance. Store them in a brown paper bag in the refrigerator for up to one week. Gently wipe to remove dirt. Trim stems but do not peel.
Portobello mushrooms are free of fat and sodium and are approximately 40 calories per mushroom. They are an excellent substitute for meat in any vegetarian dish because they are so hearty and flavorable. When cleaning a portobello mushroom, use a damp cloth or napkin. Do not rinse mushrooms with water because they will absorb the water and become watery.
White button, Crimini, and Portobello mushrooms are loaded with B vitamins (except vitamin B-12) and a number of minerals, including selenium, copper, potassium, and phosphorus. They also have naturally occurring antioxidants and make excellent food choices for promoting immune system strength. If left to grow, white button mushrooms turn into Crimini mushrooms. If Crimini mushrooms are left to grow, they turn into Portobello mushrooms.
Fresh mushrooms should be firm, dry, and clean. There are an estimated 38,000 or more types of mushrooms, some of which are poisonous, but most of which are edible. Some mushrooms are believed to be beneficial to health such as blood thinning to preventing tumors. Since they are low in calories they can also be a useful ingredient when trying to loss weight. Five average-sized mushrooms supply about 25% of the recommended daily adult intake of copper. Eaten on a regular basis, shiitake and maitake mushrooms may help to improve the function of the immune system.
A Source of Iron
Mushrooms contain about 1mg of iron per 1.5 cups. Unlike many other vegetable sources of iron, mushrooms do not contain phytates, which reduce the body's ability to absorb this mineral, so the iron present in mushrooms is readily absorbed.
Ingredients
Ingredients
- 2 TBS Olive Oil
- 1 tsp each dried basil, oregano, parsley, thyme, and sage
- 2 Portobello Mushrooms
- 1 Large Tomato
- 3 Handfuls Shredded Mozzarella Cheese
Traditional Uses
Mushrooms have been used in traditional Eastern medicine for centuries. The Japanese have used the shiitake for a variety of disorders. They have also been used to prevent heart disease, build resistance to viruses and disease, treat fatigue and viral infections. In China during the Ming Dynesty this mushroom was recorded as increasing stamina, and in the 15th century was given to warrior priests for increased energy.
Key Nutrients per 4 oz (100g)
Calories
| 13
|
|---|---|
Protein (g)
| 2
|
Potassium (mg)
| 320
|
Copper (mg)
| 1
|
Pantothenic acid (mg)
| 2
|
Biotin (mcg)
| 12
|
Folate (mcg)
| 44
|
Iron (mg)
| 1
|
Vitamin B3 (mg)
| 3
|
Fiber (g)
| 1
|
- Preheat oven to 375°F. In a small bowl combine the olive oil and all the dried spices to form a paste.
- Take a dry napkin or a slightly damp cloth and brush off any dirt on the mushrooms. Cut two large slices of the tomato. Save any leftover tomato for another use.
- Use a spoon to take half the paste and smear it on one of the mushrooms. Do the same with the other half . Take a few pinches of mozzarella cheese and put on top on them.
- Take the tomato slices and put on top of the mushrooms. Then take a few handfuls of mozzarella cheese on top of tomatoes. Salt and pepper to taste.
- Put on a cookie sheet and bake at 375°F for 15 minutes. Let cool down and slice into bite size pieces. These layers will come apart very easily so it is best to use a very sharp knife to cut them into smaller bites. Enjoy! Try these on a whole wheat hamburger bun for something different.
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© 2012 Michelle Dee
