Makes 6 servings
Nonstick cooking spray
1 cup whole wheat flour
6 eggs, lightly beaten
2 cups seasoned breadcrumbs
1 cup jarred or homemade marinara sauce
2 tablespoons shredded, part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
12 ounces cooked whole wheat pasta, such as penne or spaghetti
Meaty portobellos have a similar texture to chicken, the traditional Parmesan protein. If you have any leftovers, try stuffing them in a whole wheat roll for sandwiches the next day.
1. Preheat oven to 400°F. Grease a baking sheet with nonstick spray. Arrange three medium-size bowls in a row, placing the flour in the first, eggs in the second, and seasoned breadcrumbs in the third.
2. Dust a mushroom cap on all sides with flour. Dip the entire mushroom in the beaten egg mixture, then coat completely in breadcrumbs. Place the mushroom cap on the baking sheet. Repeat with the remaining caps.
3. Bake mushroom caps for 20 to 25 minutes, until crust is golden. Remove and lower oven heat to 350°.
4. In the bottom of a 9-by-13-inch baking dish, spread ½ cup of marinara sauce. Place mushrooms in a single layer over the sauce. Drizzle the remaining sauce over the mushrooms, then sprinkle evenly with mozzarella and Parmesan cheeses.
5. Bake for 10 to 15 minutes, or until cheese is golden brown and bubbly. Remove from the oven and serve with whole wheat pasta.
Carbohydrates: 79 g
Fat: 7 g
Protein: 22 g
Fiber: 12 g