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Weight Loss & Diet Plans

Mushrooms: Nutrition and Enchilada Recipe

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By Monica Kass Rogers
WebMD Feature

Although you'll find them in the produce aisle, mushrooms aren't really vegetables. They’re the nutrition-packed fruit of fungi.

They're naturally low in calories and sodium and high in fiber, plus they have potassium and selenium.

Some common varieties:

  • White: small, round mushrooms with short stems and a soft white color.
  • Enoki: tiny white dots on slender white stems, these are sweet and crisp.
  • Shiitakes: These flat-topped mushrooms are rich and smoky.
  • Portabellas: The most meaty, these can be 6 inches or more across

Recipe: Mushroom Enchiladas

Try these mushroom enchiladas for a satisfying vegetarian meal that even a meat lover will like.

For the filling, chop one large onion and six cloves of garlic and sauté in 1 tablespoon olive oil and 2 tablespoons water until the onion is transparent.

Finely chop 8 ounces each crimini, portabella, and oyster mushrooms.

Add to onions along with 2 tablespoons chopped parsley and cook until mushrooms have released all liquid and are almost dry.

Lightly salt and pepper to taste.

Grate 2 cups low-fat mozzarella or Jack cheese.

Spray a small skillet with olive oil, and heat -- one at a time -- a package of corn tortillas.

Fill each with a few spoons of mushroom filling and a sprinkling of cheese.

Roll and place in baking dish, seam-side down.

Top with remaining cheese and heat at 400 F until bubbly.

Serve with salsa, pico de gallo, and fresh chopped cilantro.

Makes about 8 enchiladas with 1/4 cup grated cheese per enchilada.

Reviewed on August 21, 2014

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