Stuffed Mushroom Caps with Couscous - 10g Carbs, 1g Fiber
From Dr. Weil
6 servings
Couscous is a mildly nutty-tasting grain that comes from North Africa.
It makes a great stuffing, especially for a small cavity like a
mushroom, because it’s so moist. When the stuffed mushrooms are baked,
the full flavor of the couscous and the mushrooms really come through.
These will go fast!
1/4 cup chopped walnuts
2 Tbsp extra-virgin olive oil
2 cloves garlic, minced
3 shallots, chopped
1 1/2 Tbsp natural soy sauce (such as tamari)
1 cup white wine
12 medium small-capped mushrooms, washed and stems removed
1/2 cup chicken or vegetable stock or purified water
1/4 cup couscous
Salt
Freshly ground pepper
2 Tbsp chopped fresh basil
1 bunch fresh parsley, chopped
1/4 cup freshly grated Parmesan cheese
Preheat the oven to 350 degrees.
Spread the walnuts on a baking sheet and roast for 5 minutes, just
until they turn slightly more brown. Pour them into a small bowl.
Set a large sauce pan with the olive oil over low heat for less than 1
minute. Drop in the garlic and the shallots. Add the soy sauce, wine,
and mushrooms and simmer covered until the mushrooms are tender, about
10 minutes. Use a slotted spoon to shake the mushrooms so that the
cooking liquid falls back into the pan, then transfer the drained
mushrooms to a baking dish, arranging them hollow side up. Reserve the
liquid in the pan.
Cook the couscous by bringing the vegetable stock or water to a boil
in a separate pot. Pour in the couscous, lower the heat, and simmer
covered for 2 minutes. Remove from the heat and let stand, covered,
for 10 minutes. All the liquid should be absorbed. Now, dump the
couscous into the sauce pan with the reserved liquid, cover, and cook
over low heat until all the liquid is absorbed.
Lightly salt and pepper the mushroom caps. Finish the stuffing by
mixing the nuts, herbs, Parmesan cheese into the cooked couscous.
Using a tablespoon, pile a small mound of filling inside the cap of
each mushroom. Bake for 10 minutes or until the stuffing is lightly
browned on top.
Nutritional Information Serving:
107 Calories, 6g Total Fat (1g Sat), 1mg Cholesterol, 10g Carbs,
3g Protein, 1g Fiber, 350mg Sodium