Stuffed Mushrooms


  • 18 medium button mushrooms, stems minced (about 1 pound)
  • 2 teaspoons olive oil
  • 3 medium garlic cloves, minced
  • ¼ medium red bell pepper, diced
  • ¼ medium yellow bell pepper, diced
  • 2 medium green onions, sliced
  • ¾ cup fresh soft whole-grain bread crumbs
  • ¼ cup egg substitute
  • 2 tablespoons shredded or grated Parmesan cheese
  • ½ teaspoon salt-free Italian seasoning, crumbled



  1. Preheat the oven to 425ºF. Place the mushroom caps with the smooth side down in a 13 x 9 x 2-inch baking pan. Set aside. In a medium nonstick pan, heat the oil over medium heat, swirling to coat the bottom. Cook the mushroom stems and garlic for 5 minutes, stirring occasionally.

  2. Stir in the bell peppers. Cook for 2-3 minutes or until tender. Stir in the green onions. Cook for 2 minutes. Remove from the heat. Stir in the remaining ingredients. Spoon the filling into the mushroom caps, packing the mixture lightly. Bake for 25 minutes or until heated through. Makes six servings of three mushrooms each.


Nutrition Facts


Calories: 115

Total fat: 3 g

Saturated fat: 1 g

Cholesterol: 2 mg

Sodium: 159 mg

Carbohydrates: 17 g

Fiber: 3 g

Sugar: 2 g

Protein: 6 g