Serves: 2
One Serving Size = 1x large mushroom cap + 1 serve of protein + 1 cup cauliflower rice, 1 cup coleslaw + ½ cup grains
INGREDIENTS
Vegetables
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).
INSTRUCTIONS
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
Nutrition
High Protein
High Fibre
Low Energy (kJ Friendly)
Can be vegetarian or vegan friendly