Garlic and Herb Portabella Mushrooms - 4g Carbs, 1g Fiber

4 portabella mushrooms, stems removed, rinsed and dried well

3 teaspoons olive oil

1 1/2 teaspoons diced shallots

1 1/2 teaspoons minced garlic

1 1/2 teaspoons finely diced fresh basil

1 1/2 teaspoons finely diced fresh chives

salt and pepper as desired, optional

Preheat indoor grill according to manufacturer' s directions.

Place the mushroom caps, round side down, on a plate. 

Add the olive oil, shallots, garlic, basil and chives to a custard cup and stir with a small spoon to blend well. 

Spread the olive oil herb mixture evenly over the tops (the flat side) of the mushrooms with the small spoon. Place mushrooms, flat side up, in grill and lower the top. Cook about 5 minutes. Serve as a side dish, sprinkle with grated cheese if desired or as the filling in a sandwich.

Makes 4 servings.

Calories 50, Fat 3.6 g, Carbs 4 g, Sodium 3 mg, Fiber 1 g.

Spicy Sausage, Barley and Mushroom Stew - 23.4g Carbs, 4.7g Fiber

2 teaspoons olive oil
2 cups thinly sliced onion
8 ounces spicy turkey Italian sausage
1 cup chopped celery
1 cup sliced carrots
2 garlic cloves, minced
1 bay leaf
5 cups thinly sliced shiitake mushroom caps, about 1/2 pound mushrooms
1 1/2 cups chopped portobello mushrooms
1/2 cup uncooked pearl barley
3 15.75 ounce cans chicken broth
2 tablespoons brandy
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup coarsely chopped fresh parsley 

Heat oil in a large Dutch oven over medium heat. Add onion; cook 5 minutes or until slightly soft. Remove casings from sausage. Add sausage to pan; cook 8 minutes or until sausage is browned, stirring to crumble. Add celery, carrots, garlic and bay leaf; cook 10 minutes or until onions are golden-brown, stirring frequently. Stir in the mushrooms; cook 10 minutes or so until mushrooms release moisture.
Stir in barley, chicken broth, brandy, salt and pepper. Bring to a boil; cover, reduce heat, and simmer 1 hour or until barley is tender. Discard bay leaf. Sprinkle with parsley. Serve immediately. 

Makes 6 servings.
Calories 215, Fat 7.2 g, Carbs 23.4 g, Sodium 527 mg, Fiber 4.7 g.

Chicken and Mushroom Marsala - 7g Carbs, 1g Fiber, 1g Sugar

Serves: 1

Preparation time: 5 min
Cooking time: 20 min

1 tsp olive oil
1 boneless, skinless chicken breasts, 4 to 6 oz each
Salt to taste
Freshly ground black pepper
1 Tbsp flour for dredging
2 oz mushrooms, sliced
2 Tbsp Marsala wine
2 1/2 Tbsp low-sodium chicken broth
2 tsp chopped parsley

1. Heat the olive oil in a large, non-stick skillet. While the oil 
is heating, season the chicken with salt and pepper and dredge it 
in flour.

2. Saute the chicken over medium-high heat until golden brown, about 
2 minutes on each side. Remove the chicken to a platter and keep warm.

3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to 
release any caramelized bits that may be stuck to the pan and cook 
until the wine is almost completely evaporated.

4. Add the chicken broth , chicken and any juices that have accumulated 
on the platter. Simmer until the chicken is cooked through, about 
10 minutes.

5. Remove the chicken to a clean serving platter and keep warm. Simmer 
the broth mixture until it has reduced by half, about 5 minutes. Spoon 
the sauce over the chicken, sprinkle with parsley and serve.

Serving Size: 1 chicken breast
Nutrition per Serving: 
243 Calories, 7g Total Fat, 1g Saturated Fat, 4g Monounsaturated Fat, 
1g Polyunsaturated Fat, 0g Trans Fatty Acid, 0g Omega-3 Fatty Acid, 
1g Omega-6 Fatty Acid, 83mg Cholesterol, 35g Protein, 
7g Total Carbs, 1g Dietary Fiber, 0g Soluble Fiber, 0g Insoluble Fiber, 
1g Sugar, 25% Calories from Fat, 57% Calories from Protein, 
8% Calories from Carbs

Chicken Breasts with Mushrooms and Tarragon - 7g Carbs

From: The All New Good Housekeeping Cookbook

Servings: 6

2 Tbsp olive oil

1 lb assorted mushrooms (white and cremini, trimmed and sliced;

shiitake, stems removed and caps sliced)

1 large shallot, finely chopped

3 Tbsp all-purpose flour

2 Tbsp chopped fresh tarragon OR 1 tsp dried tarragon

1/2 tsp salt

1/4 tsp ground black pepper

6 small skinless, boneless chicken breast halves (1 1/2 lb)

1 cup chicken broth

1/4 cup dry white wine

In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.

Add mushrooms and shallot and cook, stirring occasionally, until

mushrooms are golden brown and any liquid has been evaporated, 12

to 15 minutes. Transfer mushroom mixture to bowl.

On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt

and pepper; use flour mixture to coat chicken, shaking off excess.

In same skillet, heat remaining 1 tablespoon oil over medium-heat

until very hot. Add chicken and cook until chicken is golden brown

and loses its pink color throughout, about 4 minutes per side.

Transfer chicken to warm platter.

Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom

mixture to skillet; cook 1 minute, stirring until browned bits are

loosened from bottom of skillet. Pour sauce over chicken.

Servings: 6

Nutrition per Serving:

212 Calories, 7g Fat, 66mg Cholesterol, 29g Protein,

437mg Sodium, 7g Carbs

Exchanges: 4 Lean Meat, 1/2 Bread/Starc

Zesty Stuffed Mushrooms - 3.1g Carbs, 1.1g Fiber, 0g Sugar

From: www.dLife.com

Quick and simple appetizer with feta cheese and cayenne.

Prep Time 5 min

Cook Time 15 min

Difficulty Easy

Servings: 1

4 fresh mushrooms (med), button

1 1/2 Tbsp reduced fat feta crumbles (1/3 oz)

2 tsp chopped parsley

1/2 tsp extra virgin olive oil

1/8 tsp ground cayenne (red pepper), or to taste

1. Preheat the oven to 425 degrees F. Lightly spray a small baking

dish with olive oil spray.

2. Remove the stems from the mushrooms by gently twisting the stem

until it comes loose and pulls from the mushroom top.

3. Mince the stems and place in a small mixing bowl. Place the caps

in a small mixing bowl stemmed-side up.

4. Add the cheese, parsley, oil and cayenne to the bowl. Mix well.

5. Spoon out the mixture evenly into the reserved mushroom caps.

Divide the remaining mixture evenly between the caps, mounding the

filling on each.

6. Bake for 12 to 15 minutes, or until tender. Let the mushrooms

stand to cool slightly before serving.

Additional Information - -

These mushrooms are surprisingly tasty with low-fat feta cheese. If

you aren't a fan of spicy food, you may want to use a bit less than

the recommended 1/8 of a teaspoon of cayenne pepper.

Servings: 1

Nutrition per Serving:

65.3 Calories, 4.1g Total Fat, 1.5g Saturated Fat, 2.6g Unsaturated Fat,

258.6mg Potassium, 3.1g Total Carbs, 1.1g Dietary Fiber, 0g Sugars,

5.2g Protein, 192.3mg Sodium

Dietary Exchanges: 1/2 Fat, 1/2 Meat, 1/2 Vegetable