Portobello mushrooms are known as “steak” for the vegetarian. They are a delicious, meaty and filling meal. You can always substitute 3 ounces (90 g) of frozen spinach, defrosted and squeezed from all excess moisture, for the fresh spinach.

1 egg
2 Tbsp 2% milk
4 medium portobello mushrooms (stems removed)
½ cup (125 mL) seasoned dry breadcrumbs
2 tsp (10 mL) vegetable oil
1 cup (250 mL) finely chopped onions
2 tsp (10 mL) chopped garlic
½ cup (125 mL) finely chopped mushroom stems
½ cup (125 mL) finely diced red bell pepper
3 cups (750 mL) fresh baby spinach
¼ cup (60 mL) grated Parmesan cheese (¾ oz/20 g)
2 tsp (10 mL) olive oil
3 Tbsp (45 mL) chopped black olives
1/3 cup crumbled goat cheese (1 oz/30 g)

  1. Spray a baking dish with vegetable oil.
  2. Combine the egg and milk. Dip the portobellos in the egg wash and then in the breadcrumbs. Spray the mushrooms with vegetable oil.
  3. Place in a 400°F (200°C) oven for 15 minutes. Remove from the oven and set the oven to broil.
  4. In a skillet, heat the oil and sauté the onions until softened. Add the garlic and chopped mushroom stems and cook for 5 minutes until tender. Add the bell peppers and spinach and cook just until wilted about 2 minutes.. Add the Parmesan cheese, olive oil and olives. Divide overtop of the mushroom caps and dot with the goat cheese.
  5. Broil for 1 minute, just until the goat cheese is browned.

Rose’s tip: Replace the spinach with arugula or baby kale if you like. Marinating the portobellos for a couple of hours before cooking enhances the flavour.

Health tip: Portobello mushrooms are one of the lowest-calorie vegetables you can consume. One medium mushroom has only 18 calories and 0 grams of fat. It also contains 350 mg potassium, which is about 10% of your daily requirement

Make ahead: You can prepare the mushroom mixture early in the day. Bake the mushroom just before serving then continue with recipe.

Makes 4 servings.
Nutrition information per serving

Calories 203
Protein 9.3 g
Carbohydrates 20.5 g
Fiber 3.6 g
Total fat 9.7 g
Saturated fat 3.4 g
Cholesterol 45 mg
Sodium 302 mg