Do you love mushroom? You’ll adore the fact that swapping in mushroom for a portion of higher-caloric ingredients, like meat, in a dish reduces calories, fat and sodium without compromising the flavor. Sounds good….right? You don’t have to give up on all your favorite dishes – you just want to make them more guilt-free.
Did you know – Increasing the intake of lower calorie foods, specifically mushrooms, in place of those higher in calories, like ground beef, can be an effective method for reducing calories and fat while still feeling full and satisfied after a meal. This approach of replacing some ground beef, turkey or other meat with mushrooms is known as “swapability.” It works because mushrooms’ hearty texture and rich flavor allow them to blend seamlessly with meats. The mushroom and meat “swapability” technique is an economical way to make family meals more nutritious and works great in family favorites like lasagna, burgers, tacos or chili. Sounds yummy… right? You’ll be glad with the results!
o Chop up your favorite mushroom variety to match the consistency of the ground beef or turkey;
o Cook and season mushrooms the same way you would meat;
o Combine the cooked meat and mushrooms and use the mix to complete your recipe.
- 6 ounces white button mushrooms
- 6 ounces cremini mushrooms
- 2 teaspoons plus 2 tablespoons canola oil
- ½ cup low-fat ricotta cheese
- 8 ounces 93% lean ground beef
- 1 large egg, lightly beaten
- ½ cup seasoned breadcrumbs
- 2 teaspoons dried basil or ¼ cup chopped fresh basil
- 4 2-ounce whole-wheat tortillas
- freshly ground black pepper
- Chop mushrooms into ¼-inch pieces. Heat a medium skillet over medium-high heat. Add 2 teaspoons canola oil. Place mushrooms in pan and sauté for 3 to 5 minutes. Drain. Return mushrooms to pan and season with freshly ground black pepper.
- In a large bowl, combine the mushrooms, ricotta cheese, ground beef, egg, breadcrumbs, and basil. Form mixture into 4 burgers.
- Heat a 12-inch nonstick skillet over medium-high heat. Add 2 tablespoons canola oil. Cook burgers for about 5 to 7 minutes on each side, or until done. (Or grill burgers.) Serve in tortilla.
*The Mushroom Council, a group of U.S. mushroom growers, is celebrating National Nutrition Month (March) as the perfect time to “get your plate in shape” with mushrooms.
Disclaimer: I was compensated for this post and the opinions expressed are of my own.