A simple recipe full of intensely savoury (umami) flavour. You can use button mushrooms or mix it up with chestnut (brown cap) and larger portobello varieties if you wish.
PREPARATION TIME 10 MINUTES
COOKING TIME 10 MINUTES
1 tsp rapeseed oil
1 small red onion, finely chopped
1 garlic clove, crushed
250g mushrooms, sliced
1 tsp fresh lemon thyme, chopped
finely grated zest of 1 unwaxed lemon
2 tbsp 0% fat unsweetened Greek-style yogurt
4 slices of wholemeal sourdough
a handful of fresh flat-leaf parsley, finely chopped
freshly ground black pepper
1. Heat the oil in a large pan then fry the onion and garlic over a medium heat for 1-2 minutes, until softened.
2. Add the mushrooms and cook over a fairly high heat, stirring constantly, for 5-8 minutes until they brown and any liquid has evaporated.
3. Combine the thyme, lemon zest and yogurt in a small bowl.
4. Remove the mushrooms from the heat then stir in the yogurt mixture to coat.
5. Toast the bread and top with the hot mushrooms, some parsley and a grinding of black pepper.
COOK’S TIP Wilted baby spinach leaves would be perfect to have with this. The mushrooms are also good as a pasta sauce, to serve two.
NUTRITION TIP Mushrooms can be a source of vitamin D, which helps the body absorb calcium.
ENERGY 134kcals PROTEIN 6.1g FAT 2.1g SATURATED FAT 0.2g CARBOHYDRATE 23g TOTAL SUGARS 2g SALT 0.8g SODIUM 306mg FIBRE 4.5g
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