The skinny on mushrooms

The U.S. Fresh Mushroom Council has teamed up with Weight Watchers to create some healthy, simple recipes using the grand old mushroom.

Mushroom Scramble Mug
Preparation Time: 5 minutes
Cooking Time: 2 minutes
Serves: 1
Non-stick cooking spray
1 cup white button mushrooms, sliced
1/4 teaspoon salt
Pinch freshly ground black pepper
1 whole egg
1 egg white
1 slice fat-free American cheese, torn in strips
1 tomato or red pepper, diced (optional)
Whole wheat English muffin (optional)
Lightly spray the inside of a microwaveable mug with non-stick cooking spray, place mushrooms in mug and sprinkle with salt and pepper. Cover and microwave for 1 minute. Let rest 30 seconds and drain any excess liquid.
Add whole egg and egg white to mug and mix well with a fork. Add cheese and tomato or red pepper (if desired) and microwave for 1 minute, stirring halfway through. Let rest 30 seconds to allow eggs to finish cooking. Enjoy in the mug or on a toasted whole wheat English muffin.

Mini Mushroom Burgers
Preparation Time: 5 minutes
Marinate Time: 30 minutes
Cooking Time: 8 minutes
Serves: 4
2 Portabella mushrooms, stem removed
1/4 cup light balsamic vinaigrette
Salt and freshly ground black pepper
8 small high-fiber whole grain dinner rolls
8 slices red onion
8 slices tomato
Place Portabellas and vinaigrette in a large zip top bag. Zip and lightly rub the vinaigrette into the mushrooms. Let marinate for at least 30 minutes.
Remove mushrooms from bag, drain and season both sides with salt and pepper. Heat a grill or grill pan over medium heat and spray with non-stick cooking spray. Place the mushrooms on the grill gill side down and cook for 4 minutes. Turn and continue to grill until mushroom is almost cooked through, about 4 more minutes.
Remove from pan and drain mushrooms on paper towel, gill side down. Cut each mushroom into quarters and place on buns. Top with onion and tomato and serve.
144 Cals, 5g fat, and 5g fiber

Turkey Mushroom Soup
Recipe courtesy of the Mushroom Council and mushroominfo.com
Preparation Time: 10 minutes
Cooking Time: 35 minutes
Serves: 8
1 tablespoon olive oil
8 ounces white button mushrooms, quartered
1 cup chopped onion (about 1 large onion)
1 tablespoon finely minced garlic (about 3 cloves)
3/4 cup chopped celery (about 3 stalks)
8 cups low-sodium turkey stock (or store bought chicken broth)
8 ounces (about 2 cups) cooked turkey (or chicken), removed from the bone and shredded
2 fresh sage leaves, finely chopped
1 15-ounce can cannellini beans, drained and rinsed
2 cups packed fresh baby spinach (a large handful)
1 tablespoon fresh-squeezed lemon juice
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
Heat oil in a Dutch oven over medium heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Add onions, garlic and celery and sauté until translucent, about 5 more minutes. Add turkey stock (see recipe below) or chicken broth, turkey and sage. Cover and simmer over medium-low heat for 20 minutes. Add rinsed beans, spinach, lemon juice, salt and pepper. Bring to a boil to wilt spinach and serve hot.
To make turkey stock: Place turkey bones in a large stock pot and cover with cold water. Add 1
quartered onion, 2 coarsely chopped stalks of celery, 1 coarsely chopped carrot, 1 bay leaf and 2 sage leaves. Bring to a boil, reduce heat to a low simmer and cook 2 or more hours. Strain and skim fat from top and store stock for future use.
120 Cals, 3g Fat, 3g Fiber

Mushroom Chicken Piccata
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Serves: 4
4 chicken cutlets (4 ounces each)
Salt
Freshly ground black pepper
4 teaspoons olive oil, divided
12 ounces crimini mushrooms, quartered
2 teaspoons minced fresh garlic
1/4 cup dry white wine
1/2 cup low-sodium chicken broth
1 lemon
2 tablespoons capers, with juice
Season chicken with salt and pepper on both sides and heat a large sauté pan over medium heat. Add 2 teaspoons olive oil and warm briefly, then add chicken and cook until nicely browned, about 2 minutes per side. Remove to a plate and cover.
In the same pan, warm the remaining olive oil over medium-high heat. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms, add garlic and cook another 2 minutes. Add wine and scrape up any browned bits in the pan. Bring to a boil and add stock, then return heat until it is bubbling nicely. Slice 4 very thin slices of lemon and add to the pan along with the juice from half of the lemon. Add capers and continue cooking sauce till it becomes a glaze, about 2 more minutes. Add the chicken to the sauce and heat through, then serve.
199 Cals, 6g Fat, 2g Fiber

Tilapia with Mushrooms, Olives and Tomatoes
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Serves: 4
4 teaspoons olive oil, divided
1 tablespoon finely minced garlic (about 3 cloves)
1 pound (16 ounces) button mushrooms, quartered
1/4 cup pitted green olives with juice, halved
2 cups halved grape tomatoes
1 tablespoon fresh thyme, removed from stem and chopped
1 tablespoon fresh basil, finely chopped
4 skinless tilapia filets
Salt and freshly ground black pepper
Heat 2 teaspoons olive oil in large non-stick skillet over medium-high heat. Add garlic and a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip and cook about 5 minutes more, until other side is same color. Add olives, tomatoes and herbs and heat for another 2 minutes, until juice is evaporated. Remove from heat, place in a bowl and cover with foil to keep warm.
In the same sauté pan, heat remaining 2 teaspoons olive oil over medium heat. Season the filets with salt and pepper on both sides and place in the pan. Cook for 3 minutes until nicely browned, gently turn and cook another 3 minutes. Return vegetables and herbs to skillet briefly to warm, then serve.

196 Cals, 7.5g Fat, 2g Fiber

Recipes courtesy of the Mushroom Council and mushroominfo.com