Mushroom Croustadas ( Healthy Starter Recipe )
by Tarla Dalal
17 Nov 2010
This recipe has been viewed 24460 times
Lose yourself in this low-cal caribbean starter of wheat buns stuffed with a striking combo of mushrooms and spring onions. Though made of very simple ingredients, the outcome tastes amazing and healthy, with ample iron, fibre and vitamin c.
Mushroom Croustadas ( Healthy Starter Recipe ) recipe - How to make Mushroom Croustadas ( Healthy Starter Recipe )
Preparation Time: Cooking Time: Total Time:
Makes 12 croustadas
For The Filling (makes 1 Cup)
2 tsp oil
1 tsp garlic (lehsun) paste
4 small chopped spring onions (including the greens)
1 tbsp chopped green chillies
2 cups chopped mushrooms (khumbh)
2 tsp soy sauce
3 tbsp low-fat milk , 99.7% fat-free , readily available in the market
2 tsp cornflour dissolved in 1 tbsp water
salt and to taste
Other Ingredients
3 whole wheat bread hot dog buns
1/2 tsp oil for brushing and greasing
Method
For the filling
How to proceed
For the filling
- For the filling
- Heat the oil in a broad non-stick pan, add the garlic, onions and green chillies and sauté on a medium flame for 2 to 3 minutes.
- Add the mushrooms, soya sauce, milk, cornflour-water paste, salt and pepper and cook on a medium flame for 3 to 4 minutes or till the mixture dries up.
- Divide the filling into 12 equal portions and keep aside.
How to proceed
- How to proceed
- Cut each hot dog bun diagonally into 4 thick slices.
- Scoop each slice so as to form a cavity and brush it evenly with a little oil.
- Place the bread slices on a greased baking tray and bake in a pre-heated oven at 180ºc (360ºf) for 3 to 4 minutes or till they light brown and crisp.
- Stuff each bread slice with a portion of the filling and again bake them in a pre-heated oven at 180ºc (360ºf) for another 5 to 7 minutes.
- Serve hot.
Nutrient values per croustada
| Energy | 25 cal |
| Protein | 0.9 g |
| Carbohydrates | 2.6 g |
| Fiber | 0.6 g |
| Fat | 1.4 g |
| Cholesterol | 0.6 mg |
| Vitamin A | 65.3 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.6 mg |
| Vitamin C | 8 mg |
| Folic Acid | 7.3 mcg |
| Calcium | 19.9 mg |
| Iron | 0.6 mg |
| Magnesium | 6.2 mg |
| Phosphorus | 25.1 mg |
| Sodium | 59.1 mg |
| Potassium | 96.7 mg |
| Zinc | 0.2 mg |
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