Oven-baked light gratinated oyster mushrooms cooked without oil are a light and tasty side dish.
For this recipe, I recommend using meaty mushrooms like oyster mushrooms [Pleurotus Ostreatus], which thanks to their shape [stout stem and broad cap], are perfect for holding breadcrumbs.
I sprinkled the mushrooms with lemon juice to help the coating made of whole wheat breadcrumbs and grated cheese stick.
Don’t forget to account for the coating in the total carbohydrate count of your meal.
Are mushrooms vegetables?
Mushrooms are not plant-based organisms, so they are not vegetables, but, due to their nutritional aspects, they are often considered similar to vegetables.
They are low in calories, rich in water, and have a good fiber content; we consume them once a week, at most twice [as recommended].
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2 People
- Cooking methods: Electric Oven
- Cuisine: Italian
Ingredients
- 9 oz oyster mushrooms
- to taste whole wheat breadcrumbs
- 1 tbsp grated cheese (grana or parmesan)
- to taste parsley (chopped)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- to taste lemon juice
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Baking Tray 10×11 in
- Parchment Paper
Preparation
Regarding cleaning: Despite various opinions, mushrooms should always be washed and dried thoroughly before use.
I personally adjust based on the type and cleanliness: I usually buy them in a tray, and they are always clean enough; if needed, I rinse them under running water, paying particular attention to the space between the gills [plates under the cap] and the typically earthy stem, then drain them in a colander.
For button or champignon mushrooms, I peel the cap with a small knife.Oyster mushrooms grow on trees or are cultivated in bags, so they do not have soil residues and therefore do not require cleaning.
Otherwise, rinse the mushrooms under water and dry them with a kitchen paper towel.
Line a baking tray* with parchment paper.
* wide, mushrooms should not overlap.Arrange the mushrooms on the tray with the stem side facing up in a single layer to avoid overlapping.
In a bowl, mix:
• whole wheat breadcrumbs;
• grated cheese;
• parsley;
• a pinch of salt;
• a pinch of pepper;
and combine.Drizzle the mushrooms with lemon juice.
Distribute the breadcrumb mixture over the gills.Briefly preheat the oven.
Bake at 356°F for 20 minutes in a fan oven until evenly golden brown.Plate the dish.
Drizzle with a raw olive oil, add parsley, and grind some more pepper.Your oven-baked light gratinated oyster mushrooms are ready.
Enjoy your meal!
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you can find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all nutrients: carbohydrates, proteins, fats & fibers;
• always prepare it respecting the indicated proportions and food combinations in your nutritional plan.
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