Make Mushrooms Part Of Your Healthy Eating Plan

Mar 11 11:25 2012 Virginia Butters Print This Article

Mushrooms are low calorie, rich in antioxidants, and make a delicious addition to a wide variety of dishes, meals and cuisines. Here's an innovative vegetarian recipe featuring mushrooms which is great for dieters, diabetics, and anyone looking to make healthy eating a habit.

Mushrooms make a nutritious and flavorful addition to almost any soup,Guest Posting salad or main dish. They're packed with vital nutrients like riboflavin, niacin, and potassium, and are known to be one of the best sources of antioxidants available. They're extraordinarily low in calories, weighing in at approximately 20 calories per five medium-sized mushrooms. Best of all, their flavor and texture works well in a wide variety of dishes and styles of cuisine. Whether you're trying to lose weight, manage diabetes, or just make healthy eating a habit, you can't go wrong by making mushrooms a key player in your daily meals.

For this unique Mexican-style recipe, you can use common white or button mushrooms, which are inexpensive and readily found at most grocery stores and supermarkets. If you like mushrooms with a stronger flavor and chewier texture, consider spending a little more for porcini, crimini, or portobello mushrooms. No matter what type you use, wash them thoroughly under cold running water before cooking.

Mexicali Mushroom Enchiladas

One dozen corn tortillas
2/3 of a pound of any ground meat or meat substitute. (Beef, turkey, and vegetarian soy-protein "crumbles" all work well. Look for soy protein "crumbles" in the frozen foods section of your supermarket.)
One cup of mushrooms, cleaned and roughly chopped
1/2 cup white or yellow onion, chopped
2 1/2 tablespoons ground cumin powder
1-2 tablespoons vegetable, corn, canola or olive oil for frying
1 large can of enchilada sauce
8-10 cloves of garlic, chopped
2 1/2 teaspoons salt
2-3 tablespoons of red chili powder (use more if you prefer a spicier effect)
1/2 cup shredded cheese (optional)

Stir the mushrooms, garlic and onion together in a large, oiled skillet for about 10 minutes on medium heat, or until the mushrooms soften and the garlic and onion begin to brown. Add the ground meat or meat substitute to the skillet and cook together for about five more minutes. Add all of the desired spices to the mixture and reduce the heat to medium low. Simmer together for about 10-15 minutes, stirring occasionally.

In a medium-sized frying pan (preferably non-stick), cook each corn tortilla over medium heat for about two minutes, or until very soft and pliable, turning over once during cooking to ensure each side is heated. As each tortilla is cooked, place it on a flat surface and fill it with a few tablespoons of the mushroom mixture. Roll up each tortilla and arrange them in a greased 13 x 9 pan, being careful to place the seam-side down. When all the tortillas are rolled, pour the can of enchilada sauce over all and top with cheese if desired. Bake at 350 degrees for about 15-20 minutes. Remove from oven and let stand for a few minutes before serving.

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Virginia Butters
Virginia Butters

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