Recipe of the Month: Grilled Mushrooms with Tomato, Avocado and Feta Salad

I hope everyone had a safe and happy holiday weekend! I spent my long weekend with family, friends and fireworks…how much fun is that?! Of course with long weekend celebrations, come delicious food and drinks, and they aren’t always healthy.

Our July Recipe of the Month is a wonderful summer meal that can be enjoyed on special occasions with friends or simply for a light summer dinner. Grilled Mushrooms with Tomato, Avocado and Feta Salad is a fresh meal that will leave you feeling great and can help with your waistline this summer.

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Recipe of the Month: Teriyaki Salmon with Crimini Mushrooms

Welcome to 2013! I hope your holidays were full of family, friends and feasts…I know mine certainly were!

Now that you’re back to the usual routine of work, school and weeknight meals, I offer you a delicious recipe packed with vitamins & minerals. This one cup serving of crimini mushrooms is a good source of riboflavin, niacin, copper, panthothenic acid and selenium.

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This month, try the recipe for Chicken Breasts with Tarragon Mushroom Sauce

1 tsp (5 mL) paprika
¼ tsp (1.25mL) ground black pepper
4 boneless, skinless chicken breasts (about 1lb/500 g)
2 tbsp (25 mL) olive oil    
1 1/3 cups (325mL) chicken  
1 tbsp (15 mL) sugar
2 tsp (10 mL) cornstarch    
2 tbsp (25 mL) dried cranberries (optional)
1 lb (500 g) sliced fresh Mushrooms    
1 small onion, chopped  
1 clove garlic, minced    
2 tsp (10 mL) dried tarragon (2 tbsp/25 mL fresh minced)
Fresh tarragon or parsley, minced (optional)

In a small bowl, mix paprika and pepper together. Lightly coat broiler rack with cooking spray; place chicken breasts on rack and rub the surface with paprika mixture. Broil 6” (15 cm) from heat for about 4-5 minutes each side or until no longer pink inside.  Meanwhile in medium bowl or measuring cup mix broth, lemon juice, sugar and cornstarch until smooth; add cranberries and set aside.

In large skillet heat oil over medium high heat; sauté mushrooms and onion for 5- 7 minutes or until lightly browned. Stir in garlic and tarragon; cook 1 minute more. Stir broth mixture and add to mushrooms, stirring constantly until boiling and thickened. To serve place chicken on plates, spoon sauce over and garnish with parsley if desired.

Makes 4 servings

Substitute 2/3 cup (75 mL) EACH orange juice and chicken broth for the broth above and replace cranberries with diced green pepper.

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Recipe of the Month: Easy Mushroom & Cheese Frittata

Easy Mushroom & Cheese Frittata

Frittata is an Italian version of an omelet that has the vegetables mixed in with the eggs and since it is not folded but served open face, it is easier to handle. It may be baked in oven or cooked on top of stove and served any time of day.

8 eggs
1/4 cup 2% milk
1/4 cup grated Parmesan cheese
1 tsp dried sage leaves
1/4 tsp ground pepper
2 tbsp olive oil or butter
1 medium onion, diced
1/2 cup red pepper, diced
8 oz sliced small mushrooms
2 cloves garlic, minced
2 tbsp minced parsley (optional)
3/4 cup shredded Provolone, Swiss or Jarlsberg cheese

In a large bowl or measuring cup whisk eggs, milk, Parmesan cheese, sage and pepper together until well mixed, set aside. Preheat oven to 350ºF (180ºC).

In a 10”(25 cm) non-stick skillet heat oil over medium-high heat; sauté onion and red pepper 2-3 minutes or until softened. Add mushrooms and sauté 4-5 minutes or until lightly browned; add garlic and cook 1 minute. Pour egg mixture into skillet mixing lightly to incorporate mushrooms; sprinkle with parsley if desired. Bake in oven about 12-15 minutes or until just set in the centre and no longer moist on top. Sprinkle with cheese and return to over for 2 minutes to melt cheese. Loosen around the edges with a rubber spatula and slide out onto serving plate. Cut in wedges to serve. Serve hot or at room temperature. Makes 4 servings

Instead of cooking the frittata in oven it may be cooked on top of stove over medium-low heat; lifting outer edges of omelet to allow uncooked portion to run underneath, then cover and cook until just set. Turn off heat. Sprinkle with cheese and cover to melt cheese.

Substitute 4 eggs and 4 egg whites for the 8 eggs to lower fat.

Nutritional Information:
Calories: 346, Sodium: 416 mg, Protein: 22.9 g, Fat: 24.6 g, Carbohydrates: 8.7 g, Dietary Fibre: 1.7 g.

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