This stuffed mushroom recipe is a fun and nutritious way to eat our mince.
The savoury mince provides plenty of bioavailable protein along with choline, iron, potassium, selenium, zinc and vitamins B3, B5 and B12, while the mushrooms and bed of greens round out the vitamin A, potassium and copper.
Add spices (e.g. cumin, coriander, chilli, ginger, cinnamon, sumac, paprika) and herbs (e.g. parsley, basil, oregano, sage, coriander) to suit to make it a little fancier.
One serve provides 160 calories, 4 g protein, 15 g fat, 4 g of net carbs and P:E = 0.4.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- A scant amount of preferred fat
- Quarter of a small onion, diced
- 1 clove of garlic, crushed
- 150 g ground beef
- 1 tbsp tomato paste
- Salt and pepper to taste
- 3 large mushrooms
- Heat a non-stick frying pan to medium heat.
- Add a scant amount of preferred fat, onion and garlic. SautÃ© until soft (add favourite spices if using).
- Add the ground meat and use a wooden spoon to stir and break up the meat until browned.
- Add the tomato paste and stir until meat is all coated. Turn the heat down and cook, regularly stirring, for 5 minutes until tomato paste is sweet and not acidic (toss through fresh chopped herbs if using), add salt and pepper to taste.
- While the meat is cooking heat your oven to 180oC/356oF bake.
- Place the mushrooms in a baking tray stalk side up, then spoon the meat mixture into the area around the stalks.
- Bake for 20 minutes. Serve on a bed of greens with a dollop of cottage cheese or sour cream and some chilli sauce if you like.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
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