Couscous-Stuffed Portobello Mushroom Caps with Mozzarella

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Couscous-Stuffed Portobello Mushroom Caps with Mozzarella

With the plump, meatiness that portabella mushrooms provide, you won’t miss the meat in this vegetarian dish.

Ingredients

Servings  4   Serving Size   2

  • 8 portobello mushrooms (with caps that are around 5 inches in diameter)
  • 3/4 cup chopped scallions (both green and white parts removed)
  • 2 tablespoon chopped black olives
  • 1 1/2 cups chopped plum tomatoes (about 3 plum tomatoes)
  • 3/4 cup dried couscous
  • 1/4 teaspoon ground black pepper
  • 1 1/2 tablespoon canola oil
  • 1 tablespoon balsamic vinegar
  • 1 1/4 cups boiling water
  • 3 ounces shredded, fat-free mozzarella

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 400 degrees F.
  2. To clean the portobello mushrooms, remove and discard the stems from each mushroom. Then, using a spoon, scrape the black gills from the underside of each mushroom and discard gills. Place each mushroom cap onto a large foil-lined baking sheet. Bake mushrooms in oven until soft, about 20 minutes.
  3. Meanwhile, chop the scallions, olives, and tomatoes; add to a medium bowl along with couscous, pepper, oil, and vinegar. Bring 1 1/4 cups of water to a boil, either on the stove top or in a microwave. Add into the bowl, stirring to combine, and cover tightly with a lid or plastic wrap. Let couscous steam 10 to 15 minutes until cooked. Use a fork to fluff couscous.
  4. When mushroom caps are done, use a paper towel to blot off any extra moisture on mushroom. Divide couscous mixture among the mushroom caps, filling each one. Top with the cheese and place back in the oven until cheese melts, about 10 minutes. Remove from oven and serve.

Cooking Tip: When in the grocery store choosing the portobello mushrooms, pick caps that are deep enough to hold a stuffing well.

Keep it Healthy: Instead of discarding the mushroom stems, you can always freeze them to use for a homemade chicken stock or vegetable stock.

Tip: This couscous salad can also be made on its own as a side dish for entrees.

Nutrition Facts

Couscous-Stuffed Portobello Mushroom Caps with Mozzarella

CaloriesCalories

261 Per Serving

ProteinProtein

14.0g Per Serving

FiberFiber

5.5g Per Serving

Nutrition Facts

Calories 261
Total Fat 6.7 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.4 g
Cholesterol 3.8 mg
Sodium 311 mg
Total Carbohydrate 37.3 g
Dietary Fiber 5.5 g
Sugars 5.1 g
Added Sugars 0 g
Protein 14.0 g

Dietary Exchanges
2 starch, 2 vegetable, 1 lean meat, 1/2 fat

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

With the plump, meatiness that portabella mushrooms provide, you won’t miss the meat in this vegetarian dish.

Nutrition Facts

Couscous-Stuffed Portobello Mushroom Caps with Mozzarella

CaloriesCalories

261 Per Serving

ProteinProtein

14.0g Per Serving

FiberFiber

5.5g Per Serving
×
Calories 261
Total Fat 6.7 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 3.4 g
Cholesterol 3.8 mg
Sodium 311 mg
Total Carbohydrate 37.3 g
Dietary Fiber 5.5 g
Sugars 5.1 g
Added Sugars 0 g
Protein 14.0 g

Dietary Exchanges
2 starch, 2 vegetable, 1 lean meat, 1/2 fat

Ingredients

Servings  4   Serving Size   2

  • 8 portobello mushrooms (with caps that are around 5 inches in diameter)
  • 3/4 cup chopped scallions (both green and white parts removed)
  • 2 tablespoon chopped black olives
  • 1 1/2 cups chopped plum tomatoes (about 3 plum tomatoes)
  • 3/4 cup dried couscous
  • 1/4 teaspoon ground black pepper
  • 1 1/2 tablespoon canola oil
  • 1 tablespoon balsamic vinegar
  • 1 1/4 cups boiling water
  • 3 ounces shredded, fat-free mozzarella

Directions

Tip: Click on step to mark as complete.

  1. Preheat oven to 400 degrees F.
  2. To clean the portobello mushrooms, remove and discard the stems from each mushroom. Then, using a spoon, scrape the black gills from the underside of each mushroom and discard gills. Place each mushroom cap onto a large foil-lined baking sheet. Bake mushrooms in oven until soft, about 20 minutes.
  3. Meanwhile, chop the scallions, olives, and tomatoes; add to a medium bowl along with couscous, pepper, oil, and vinegar. Bring 1 1/4 cups of water to a boil, either on the stove top or in a microwave. Add into the bowl, stirring to combine, and cover tightly with a lid or plastic wrap. Let couscous steam 10 to 15 minutes until cooked. Use a fork to fluff couscous.
  4. When mushroom caps are done, use a paper towel to blot off any extra moisture on mushroom. Divide couscous mixture among the mushroom caps, filling each one. Top with the cheese and place back in the oven until cheese melts, about 10 minutes. Remove from oven and serve.

Cooking Tip: When in the grocery store choosing the portobello mushrooms, pick caps that are deep enough to hold a stuffing well.

Keep it Healthy: Instead of discarding the mushroom stems, you can always freeze them to use for a homemade chicken stock or vegetable stock.

Tip: This couscous salad can also be made on its own as a side dish for entrees.

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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