Spinach and Barley-Stuffed Portobellos

Spoon this creamy grain mixture, packed with vegetables, onto broiled portobello caps for a whole meal on a mushroom.

Yield: 6 servings (serving size: 1 mushroom and 1/2 cup spinach-barley mixture)

Ingredients

• 6  medium portobello mushroom caps (about 1 1/2 pounds)
• 2/3  cup  2% reduced-fat milk
• 2  tablespoons  all-purpose flour
• Cooking spray
• 1/2  cup  coarsely chopped carrot
• 1/2  cup  coarsely chopped onion
• 5  garlic cloves, minced
• 3/4  teaspoon  salt
• 1  (10-ounce) bag fresh spinach (about 10 cups)
• 1  cup  cooked quick-cooking pearl barley
• 1  cup  (4 ounces) grated Gruyère cheese, divided
• 1/2  teaspoon  freshly ground black pepper
• 1/8  teaspoon  ground nutmeg
• 1/2  cup  fresh whole wheat breadcrumbs

Preparation

1. Preheat broiler.

2. Remove brown gills from undersides of mushrooms using a spoon; discard gills.

3. Combine milk and flour, stirring with a whisk until blended.

4. Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add carrot and next 3 ingredients; sauté 5 minutes. Add spinach; sauté 4 minutes or until spinach wilts.

5. Stir in flour mixture; bring to a boil. Reduce heat; simmer 1 to 2 minutes or until thick. Stir in cooked barley, 1/2 cup cheese, pepper, and nutmeg; cook 1 minute or until cheese melts.

6. Coat reserved mushroom caps with cooking spray; place on a broiler pan. Broil 5 minutes or until tender. Fill each cap with about 1/2 cup spinach-barley mixture, pressing firmly to pack. Broil 3 1/2 minutes.

7. Combine breadcrumbs and 1/2 cup cheese; sprinkle evenly on top of each mushroom. Broil 1 1/2 minutes or until cheese melts.

carbo rating: 19

Nutritional Information

Calories:

209 (0.0% from fat)

Fat:

8.1g (sat 4.2g,mono 0.0g,poly 0.0g)

Protein:

12.2g

Carbohydrate:

24.4g

Fiber:

5.4g

Cholesterol:

23mg

Iron:

3.6mg

Sodium:

461mg

Calcium:

299mg