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Brought to you by your Topeka Hy-Vee Dietitian:
Amber Groeling, RD, LD email: [email protected]
Mushroom Nutrition Facts & Tips
 Contain types of starch/antioxidants shown to have a role in
cancer prevention and blood sugar regulation
 Excellent source of antioxidant selenium
 Good source of blood pressure lowering potassium,
magnesium, Vitamin D
 Very low in calories, only 35 calories per cup
 Store in brown paper bag for extended shelf life, if they touch
plastic they will turn slimy quickly
Mushroom & Squash Frittata
Serves: 6
Ingredients:
1 tablespoon oil, divided
1 tablespoon sage, thinly sliced
2 cups butternut squash, cut into bite sized pieces
8 eggs
1 onion, diced
½ cup 1% milk
4 ounces cremini mushrooms, sliced
½ cup gruyere, shredded
1 cup kale, torn into bit sized pieces
salt and pepper to taste
Directions:
1. Add ½ tbsp. of oil and butternut squash to a large oven proof skillet, cook until tender, about 7-10 minutes, and
set aside.
2. Add the remaining oil, onion and mushrooms and cook until the onions are tender and the mushrooms are
browned, about 7-10 minutes.
3. Add the kale and sauté until wilted, about 3-4 minutes.
4. Mix all ingredients in pan and cook over medium heat until the eggs are almost set, about 7-10 minutes.
5. Transfer the pan to a preheated 400F oven and bake until the eggs have set, about 10-15 minutes.
*Recipe slightly adapted from closet cooking blog.
Nutrition Facts per serving: 200 calories, 11 g fat, 11 g carb, 2 g fiber, 14 g protein
Chicken with Wild Mushroom Sauce
Makes: 4 servings
Ingredients:
8 smart chicken boneless chicken breast tenders
2 cloves garlic, minced
2 tsp. oil
½ Tbsp. Thyme
Salt and pepper to taste
2 Tbsp. GF or regular flour
2 Tbsp. butter
¾ cup unsalted chicken stock
6 oz. cremini mushrooms, sliced
¼ cup white wine
6 oz. shitake mushrooms, stems removed and sliced
2 Tbsp. half and half or cream
1 small shallot or onion, finely diced
2 tbsp. fresh parsley, optional
Directions:
1. Season chicken with salt and pepper and cook in medium skillet in oil until no longer pink. Remove and set
aside.
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2. Melt butter in skillet; once melted add in the mushrooms and shallot; sauté 4-5 minutes until softened. Add in
garlic and thyme and sauté 1 minute. Stir in flour to cover and coat the mushrooms; cook 2 minutes to cook out
the flour/pasty taste. Slowly whisk in the stock and white wine. Bring to boil, then reduce heat and simmer until
thickened, about 2-5 minutes. Stir in the half and half and parsley. Add the chicken back to the pan and cook
one more minute to heat through. Serve over quinoa, millet, pasta, etc.
Nutrition Facts per serving (2 chicken tenders with 1/3 cup sauce): 220 calories, 9 g fat, 7.5 g carb, .5 g fiber, 22 g
protein
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Excellent source of fiber for fullness, cholesterol
regulation and blood sugar control
Only 95-100 calories in a medium apple and 4
grams of fiber
Research shows eating an apple 30 minutes before
a meal will help you eat less, great trick when
eating out
So many wonderful varieties to try!
Choose whole apples over applesauce or juice for
its filling effect and most nutrition
Zestar, HoneyCrisp and SweeTango are my
personal favorites – crisp, sweet and slightly tart
Pumpkin Hummus Dip with Apples
Serves: 16 (1/4 cup each or 4 Tablespoons each)
Ingredients
1/2 cup pureed pumpkin
1 can no salt added garbanzos, drained and rinsed very well
1/2 cup oats, ensure GF if needed
1 ½ tsp cinnamon
1/4 tsp salt
1/4 tsp baking soda (this give a cookie dough flavor)
1 container Hy-Vee Vanilla Greek yogurt
1 tsp pure vanilla extract
Sweetener of choice – I used liquid stevia – about 12 drops
1-2 tbsp. unsweetened almond milk
Directions:
Combine everything in a food processor (not a blender, for best results) and whirl until VERY smooth.
Serve with your favorite fall apples.
*recipe adapted from chocolatecoveredkatie.com
Nutrition facts per serving of dip: 55 calories, 1 g fat, 8 g carb, 2.5 g fiber, 3 g protein