Serves: 2

One Serving Size = 1x large mushroom cap + 1 serve of protein + 1 cup cauliflower rice, 1 cup coleslaw + ½ cup grains



  • 2x large Portobello mushrooms 

  • 1 cup frozen spinach 

  • 1x small brown onion (optional)

  • 1 cup cauliflower & turmeric rice – see practical tip

  • 2 cups coleslaw or baby rocket and cherry tomatoes to serve – see practical tip 


Lean Protein Options (serves two)

  • Cheese: 1 cup fresh low-fat ricotta or cottage cheese 

  • Fish: 200g can of tuna in spring water, drained

  • Plant Protein: 1 cup red lentils (see ‘Lentil Bolognese’ recipe) OR Syndian Patty* (Coles)

  • Vegan Friendly: 250g tofu scramble 

  • 4x Egg Scramble 

  • Animal Protein: 200g lean minced meat (turkey, pork, beef, chicken) – Bolognese style   


 Low GI Carbohydrate

  • 1 cup cooked ancient grains – see practical tip   

Healthy Fat

  • 2 Tsps. Olive Oil + Spray

Sauces / Spices / Flavours 

  • paprika, turmeric, cracked pepper, garlic

  • 2 tbsp. parmesan to grate over the top

Practical Tips – purchase ‘cauliflower rice’ already ground from the fresh salad section in Woolworths or Coles and add a dash of turmeric spice after heating in the microwave for a few seconds. Purchase ‘ancient grains’ from Coles (microwaveable pouches).


1.     Preheat oven to 200°C or alternatively turn grill on. Line a tray with baking paper. 

2.     Remove stalk from Portobello mushrooms and finely chop to include in the filling mixture

3.     Microwave spinach for desired minutes until cooked through 

4.     In a large bowl, add cooked spinach, onion and desired protein choice

5.     Spray both sides of the mushroom caps with oil. Place in a microwave for 30-40 seconds. 

6.     Divide mixture between mushroom caps, drizzle with olive oil and sprinkle with parmesan

7.     Bake or grill mushrooms for 10-15 minutes or until topping is golden 

8.     Cook ancient grains packet in microwave for 60-90 seconds 

9.     Transfer to a plate – serve mushroom caps with turmeric rice, cabbage + ancient grains 


  • High Protein

  • High Fibre 

  • Low Energy (kJ Friendly) 

  • Can be vegetarian or vegan friendly 

Brought to you by our Lane Cove & Cremorne Dietitian Aimee Boidin!