Hy-Vee at Midday: Munch on Mighty Mushrooms

By Christy Frese, Hy-Vee Dietitian

MontereyTM Mushrooms, Inc., a family-owned and -operated agribusiness, is the largest single producer of mushrooms in the United States. It supplies locally grown mushrooms, harvested from a farm in Princeton, Illinois, to Hy-Vee stores across the Midwest. Its partnership with the United States Department of Agriculture (USDA) has allowed the company to grow vitamin D-rich mushrooms under controlled, indoor conditions.

Deliciously Healthy Baby Portabellas

Like Humans, Like Mushrooms?

Did you know that, like humans, mushrooms are able to convert sunlight into a usable form of vitamin D? MontereyTM Mushrooms grows its baby portabella mushrooms under indoor, UV lights in order to simulate natural sunlight. Its research has resulted in flavorful mushrooms that are bursting with vitamin D. Hy-Vee registered dietitian, Christy Frese, can explain how vitamin D plays an important role in health and can help you identify vitamin D-rich foods.

Versatility at Its Finest

Mushrooms are one of the most versatile vegetables. Their earthy, umami flavor adds a delicious, rich taste to any cuisine while increasing vitamin and mineral intake. From kabobs to burgers to tacos, mushrooms have a wide menu application and can even replace meat/poultry/seafood without compromising texture and flavor. Christy can show you how easy it is to boost your vegetable intake by adding mushrooms to a main entrée or side dish.

Handle With Care

Talk with your Hy-Vee registered dietitian, Christy, about the proper ways to handle and store baby portabellas. In order to maintain peak quality and preserve shelf-life, these mushrooms should be stored in a brown paper bag once opened and should be wiped down gently with a damp cloth before using.

Christy Frese represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community. Christy is a member of the Academy of Nutrition and Dietetics.

Grilled Mushroom Quesadillas

Yield: 6 portions

Serving Size: 1 quesadilla (1 Flatout wrap folded over ½ cup mushrooms, 1/3 avocado and 2 ounces cheese)

All you need:

2 pounds fresh MontereyTM Mushrooms baby portabella mushrooms, sliced

2 tablespoons olive oil

1 teaspoon salt

6 Flatout wraps

2 cups (around 8 ounces) shredded cheese, such as reduced-fat Cheddar and Monterey Jack, plus extra for garnish

2 ripe avocados, peeled, pitted and thinly sliced

6 tablespoons fresh cilantro leaves (optional)

Salsa verde and diced tomatoes, for garnish

All you do:

If Grilling—

1. Preheat grill.

2. While grill heats, toss mushrooms with oil and sprinkle with salt.

3. Cook mushroom in one layer in a grill basket, in batches if necessary. Cook until one side is deep brown, about six to 10 minutes.

4. Turn and grill other side till a similar color is achieved, another six to 10 minutes. Cooking times may vary.

If Sautéing—

1. Heat olive oil in large non-stick skillet over medium-high heat.

2. Add a single layer of mushrooms and cook, without stirring, for about five minutes or until mushrooms become red-brown on one side.

3. Add salt, flip mushrooms and cook about five minutes more, until other side is same color.

While mushrooms cook, assemble quesadillas; distribute half the cheeses and all avocado slices on left half of six tortillas. When mushrooms are done, distribute mushrooms and cilantro leaves, if desired, among tortillas and top with remaining cheese. Fold tortilla in half and grill or warm in skillet until cheese begins to melt, then flip to cook other side. Transfer to cutting board, cut into wedges and serve with salsa verde, tomatoes and additional cheese.

Note: If a grill basket is not available, layer several sheets of foil together and fold up sides to make a shallow pan, or use a disposable foil pan. Add a single layer of mushrooms and cook, without stirring, for about 5 minutes or until mushrooms become red-brown on one side. Flip mushrooms and cook about 5 minutes more, until other side is same color.

Nutrition facts per serving: 400 calories; 22 g total fat; 7 g saturated fat; 20 mg cholesterol, 33 g total carbohydrates; 17 g protein; 5 g dietary fiber; 900 mg sodium

Source: Adapted from MontereyTM Mushrooms

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