Mushroom parmigiana with lemon broccoli
2
| Prep | 10 min | |
| Cook | 20 min |
- Extra virgin olive oil, 1 teaspoon(s)
- Garlic, 2 clove(s), thinly sliced
- Onion, any type, ½ medium, e.g. red onion, diced
- Tomato passata, 1 cup(s)
- Cannellini beans, canned, no salt added, 2 cup(s) (drained)
- Basil, 1 bunch(es), leaves picked
- Mushrooms, 4 portobello mushroom(s), or field
- Cheddar cheese, reduced-fat (15% fat), 50 g, grated
- Broccoli, 1 head(s), cut into small florets and stems thinly sliced
- Lemon, 1 lemon(s), zested and juiced
- Pine nuts, 1 teaspoon(s)
Method
Preheat oven to 200°C (180°C fan forced).
Heat olive oil in a large frypan over medium heat. Add the garlic and onion and cook, stirring for 2-3 minutes or until onion is soft. Add tomato passata simmer for 10 minutes or until thickened. Stir through beans and ½ the basil leaves.
Place mushrooms on a lined baking tray. Spoon over tomato mixture and top with cheese. Bake for 15-20 minutes or until mushroom is tender.
Meanwhile, place broccoli and 1 tablespoon of water in a microwave safe container. Cover with a lid or cling film and microwave 2-3 minutes or until broccoli in tender. Pour over lemon zest, juice and pine nuts, and gently toss.
Serve broccoli alongside mushrooms. Garnish with remaining basil leaves.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 5.8 |
| Fruit | 0 |
| Dairy | 0.5 |
| Healthy Fats & Oils | 1.3 |
| Indulgences | 0 |
| Calories | 477 |
| Protein | 37.3 g |
| Total fat | 9.7 g |
| - Saturated fat | 3.5 g |
| Total carbohydrates | 41.5 g |
| - Total sugars | 12.8 g |
| Fibre | 30.2 g |
| Sodium | 561 mg |