Vegetable-stuffed appetizers

These vegetable-stuffed appetizers are sure to impress any guest at any summertime gathering or party at home.

This simple, attractive first course is packed with fibre.

Preparation time: 20 minutes

Cooking time: 20 minutes
Serves 4

Ingredients: 

• 24 large or 12 extra-large mushrooms, stems removed
• 10 ml (2 tsp) canola oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 medium carrot, finely chopped
• 1 medium red pepper, finely chopped
• 125 ml (1⁄2 c) salt-reduced chicken stock
• 2 ml (1⁄2 tsp) dried oregano
• 45 ml (3 tbsp) grated Parmesan cheese
• 30 ml (2 tbsp) chopped parsley

Instructions: 

1. Preheat oven to 200°C (400°F). Blanch mushroom caps in a pan of boiling water for two minutes. Drain on paper towels.
2. Heat oil in a large frying pan over medium heat. Add onion and garlic; sauté for five minutes. Add carrot and pepper; cook for four minutes. Add the stock and oregano; cook for four minutes or until the vegetables are very soft. Remove from heat; stir in Parmesan and parsley.
3. Spoon mixture into the mushroom caps and place on a baking tray. Bake for 10 minutes or until piping hot.

Per serving: 48 calories, 1 g protein, 2 g fat (including 0 g saturated fat), 0 mg cholesterol, 8 g carbohydrates, 2 g fibre, 202 mg sodium.

Cooking mushrooms breaks down their fibrous cell walls, which makes some of their nutrients more available to the body?

Clams are packed with iron for healthy blood and zinc for a strong immune system.

Preparation time: 15 minutes
Cooking time: 20 minutes

Serves 4 

Ingredients:

• 1 kg (2 lbs) fresh clams, washed and cleaned
• 15 ml (3 tsp) olive oil
• 50 ml (1⁄4 c) finely chopped onion
• 2 cloves garlic, minced
• 20 ml (4 tsp) flour
• 150 ml (2⁄3 c) 1% milk
• Pinch of cayenne pepper
• 75 ml (1⁄3 c) frozen chopped spinach, thawed and squeezed dry
• 75 ml (1⁄3 c) fresh bread crumbs
• 20 ml (4 tsp) grated Parmesan cheese

Instructions:

1. Place clams in a large frying pan with one centimetre (1/2 inch) water. Bring to a boil and cover. Cook four minutes or until clams open. Start checking after two minutes. Remove clams as they open; discard any that do not. Transfer clams to a bowl; when cool enough to handle, discard top shell halves. Place shell halves with clams attached on a baking tray.
2. Preheat oven to 220°C (450°F). In a small pot, heat 10 millilitres (two teaspoons) oil over low heat. Add the onion and garlic; sauté for five minutes or until soft. Whisk in flour and cook for one minute. Whisk in milk and cayenne; cook for three minutes or until lightly thickened. Stir in spinach. Spoon spinach mixture over clams.
3. Combine bread crumbs and parmesan in a small bowl. Top clams with bread crumb mixture and drizzle with remaining oil. Bake just until clams are bubbly and hot, about five minutes.

Per serving: 150 calories, 19 g protein, 5 g fat (including 1 g saturated fat), 16 mg cholesterol, 16 g carbohydrates, 1 g fibre, 330 mg sodium.

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