Mushrooms are a nutrient dense food. Low in calories, they are high in phytochemicals, including terpenes, which are being studied for their cancer-fighting capacity. Stuffing the mushrooms may take a little patience, but the blend of tastes—apples, leeks, basil and oregano, as well as mushrooms—is well worth the effort.
- Canola oil cooking spray
- 20 large button mushrooms, wiped with a damp cloth
- 1 Tbsp. reduced-sodium soy sauce
- 4 tsp. canola oil, divided
- 3 tsp. balsamic vinegar, divided
- 1 small leak, white part only, rinsed and finely diced (about ¾ cup)
- 1 celery rib, minced
- 1 medium red apple, peeled, cored and finely diced
- 2 Tbsp. minced flat leaf parsley
- 1/4 tsp. minced fresh oregano or pinched of dried
- 1/4 tsp. minced fresh basil or pinch of dried
- Salt and pepper, to taste
- 1/2 cup whole-wheat breadcrumbs
- 2 Tbsp. Parmesan cheese, finely grated
- 2 tsp. vegetable broth or water
- Preheat oven to 450 degrees F. Lightly coat baking sheet with canola oil spray.
- Scoop stems out of mushroom caps with small spoon. Trim and discard bottoms of stems, finely chop stems and set aside.
- In large bowl, mix soy sauce, 1 tsp. canola oil and 1 tsp. balsamic vinegar. Add mushroom caps. Using your hands or large spoon, toss to coat each mushroom with soy sauce mixture and place, cavity side up, on prepared baking sheet. Set aside.
- In medium skillet over medium heat, heat 1 tsp. canola oil and sauté mushroom stems, leek, celery, apple, parsley, oregano and basil for 7 minutes, until celery and apple are tender.
- Remove from heat and season mixture with salt and pepper, to taste. Add breadcrumbs and remaining 2 tsp. canola oil and stir to combine.
- Transfer mixture to bowl and stir in Parmesan cheese and broth or water. Stuff each mushroom with slightly rounded tablespoon of filling. Brush remaining balsamic vinegar over tops of mushrooms. Bake uncovered for 25 minutes or until mushrooms are tender when pierced with a fork. Serve immediately.
This recipe is reprinted from The New American Plate Cookbook, which features 200 mouth-watering recipes and color photos. It is available from bookstores and online booksellers. Proceeds from sales fund cancer research.
This recipe contains cancer fighting foods:
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