5 marvellous mushroom recipes

Emma Brown - Nutritionist | 01 Sep, 2021

Lighter chicken and mushroom pie

Lighter chicken & mushroom pie

Serves 4 - 388 kcals per serving

Kcals 388
Fat 3.8g
Sat fat 1.1g
Carbs 48.9g
Sugar 11.4g
Fibre 6.0g
Protein 39.1g
Salt 0.70g

Ingredients

  • Frylight
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 500g chicken breast, diced
  • 200g mushrooms, chopped
  • 1 large carrot, sliced
  • 100g frozen peas, thawed
  • 1 tbsp fresh thyme, chopped
  • 1 tbsp cornflour, sieved
  • 250ml reduced salt chicken stock
  • 100ml semi-skimmed milk
  • Black pepper to taste
  • 6 filo pastry sheets

Method

  1. Preheat the oven to 190°C/170°C Fan/Gas mark 5. Heat a large non-stick frying pan over a medium heat and spray with Frylight.
  2. Cook the onion and garlic for 3-4 minutes until starting to soften.
  3. Add the chicken pieces and cook for a further 3 minutes.
  4. Add the mushrooms, carrot, peas and thyme, and cook for 2 minutes. Then add the cornflour and mix together well.
  5. Pour over the chicken stock and milk, season with black pepper, turn up the heat and bring to the boil. Reduce the heat and simmer for 10 minutes. (The sauce should now have thickened – if it needs to be thicker, adjust with a little more cornflour).
  6. Tip the chicken and mushroom mixture into a medium sized pie dish – there should be a decent layer of filling covering the dish.
  7. Take each sheet of filo pastry and crinkle it up into a messy ball, then place on top of the chicken mixture. Repeat this with all the pastry until the pie is covered.
  8. Spray the pastry with Frylight, then bake in the oven for 20 minutes until the pastry starts to crisp and turn golden.
Bacon & mushroom omelette

Bacon & mushroom omelette

Serves 1 - 419 kcals per serving

Kcals 419
Fat 26.5g
Sat fat 8.6g
Carbs 5.8g
Sugar 4.3g
Fibre 2.6g
Protein 38.8g
Salt 2.24g

Ingredients

  • 2 tsp olive oil
  • ½ small onion, diced
  • 5 mushrooms, sliced
  • 2 smoked bacon medallions, chopped
  • 2 medium eggs
  • 1 medium egg white
  • 30g reduced-fat cheddar, grated
  • Handful of lettuce, chopped
  • 1 medium tomato, quartered

Method

  1. Heat the oil in a frying pan. Add the onion and fry for 2 minutes until starting to soften.
  2. Add the mushroom and bacon, and cook for a further 2 minutes.
  3. Meanwhile whisk the eggs and egg white together.
  4. Pour the egg mix into the pan and heat through for 3 minutes.
  5. Flip the omelette, top with the cheddar and heat through for a further 2 minutes.
  6. Serve with the lettuce and tomato salad.
Mushrrom cups

Mushroom, egg & bacon cups

Serves 1 - 224 kcals per serving

Kcals 224
Fat 12.8g
Sat fat 3.8g
Carbs 1.5g
Sugar 1.0g
Fibre 2.4g
Protein 28.1g
Salt 1.79g

Ingredients

  • 2 large Portobello mushrooms
  • Frylight
  • 2 reduced-fat lean back smoked bacon medallions, grilled
  • Few sprigs of parsley, chopped, plus extra to garnish
  • 2 medium free-range eggs
  • Salt and freshly ground black pepper

Method

  1. Preheat the oven to 200°C/180°C Fan/Gas mark 6.
  2. Remove the stalks from the mushrooms. Place the mushrooms and the stalks on a baking tray and lightly spray with Frylight.
  3. Bake in the oven for 10 minutes, drain off any liquid and hollow out the middle of the mushrooms if extra depth is needed to hold the egg.
  4. Chop the mushroom stalks and bacon into small pieces. Divide the bacon, chopped mushroom stalks and parsley between the mushrooms, and season with salt and pepper.
  5. Crack an egg into each mushroom and return to the oven. Cook for 10 minutes. If an egg runs off, don’t worry – just let it cook on the tray and place on top of the mushroom before serving.
  6. Serve immediately, garnished with a little chopped parsley.
Mushroom risotto

Mushroom risotto

Serves 4 - 445 kcals per serving

Kcals 445
Fat 17.0g
Sat fat 7.7g
Carbs 63.0g
Sugar 3.0g
Fibre 4.0g
Protein 15.0g
Salt 1.45g

Ingredients

  • 50g dried porcini mushrooms
  • 1 vegetable stock cube
  • 2 tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, chopped
  • 250g chestnut mushrooms, chopped
  • 300g Arborio rice
  • 175ml glass white wine
  • 25g butter
  • Fresh parsley, chopped
  • 50g parmesan, grated
  • Salt & black pepper

Method

  1. Add dried porcini mushrooms into a large bowl and pour over 1 litre boiling water and soak for 20 minutes. Then drain and remove your mushrooms, saving the mushroom liquid.
  2. Add the vegetable stock cube into the mushroom liquid. Then squeeze the mushrooms gently to remove any liquid and add this to your stock.
  3. Heat olive oil in a shallow saucepan or deep frying pan over a medium heat. Add chopped onion and garlic, then fry for 5 minutes until starting to soften.
  4. Add chopped chestnut mushrooms and the porcini mushrooms, season with salt and pepper and continue to cook for 8 minutes until the chestnut mushrooms have softened.
  5. Add the rice into the pan and stir well. Add white wine and let it bubble until the alcohol evaporates.
  6. Keep the pan over a medium heat and pour in a quarter of the stock. Stir regularly until the rice has absorbed all the liquid.
  7. Add the same amount of stock again and continue to stir – it should start to become creamier.
  8. Continue this process until you have added all your stock and the rice is cooked. If the rice is still undercooked, add a splash of water.
  9. Take the pan off the heat, add butter and grated parmesan cheese (save some for the last step) and half a handful of chopped parsley.
  10. Cover and leave for a few minutes so that the rice can take up any excess liquid as it cools a bit. Garnish with remaining parmesan and chopped parsley.

Source: BBC Good Food



Mushroom stroganoff

Mushroom stroganoff

Serves 2 - 329 kcals per serving

Kcals 329
Fat 9.0g
Sat fat 1.0g
Carbs 50.0g
Sugar 8.0g
Fibre 4.0g
Protein 11.0g
Salt 0.7g

Ingredients

  • 2 tsp olive oil
  • 1 onion, chopped
  • 1 tbsp paprika
  • 2 garlic cloves, crushed
  • 300g mixed mushrooms, chopped
  • 150ml low-salt beef or vegetable stock
  • 1 tbsp Worcestershire sauce
  • 3 tbsp low-fat soured cream
  • Fresh parsley, chopped
  • 250g pouch cooked wild rice

Method

  1. Add olive oil to a frying pan on a medium heat. Cook the onion for 5 minutes until starting to soften.
  2. Add the paprika and garlic, then cook for 1 minute. Add the mushrooms and cook on a high heat, stirring often, for another 5 minutes.
  3. Pour in the stock and Worcestershire sauce then simmer for 5 minutes until the sauce thickens.
  4. Turn off the heat and stir in the soured cream and most of the parsley. Make sure the pan is not on the heat or the sauce may split.
  5. Heat the wild rice following pack instructions, then stir through the remaining chopped parsley and serve with the stroganoff.

Source: BBC Good Food



Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.