“It’s great to gather around the dinner table and spend quality time with your family, but there’s no need to break the bank on calories or raise cholesterol levels,” says registered dietitian and chef Michele Powers, who recently shared 8 Ways to Enjoy Heart-Healthy Whole Grains

With today’s recipe, you can “celebrate and not feel guilty the next day,” she says, because the dish is heart-healthy and “packed with tasty vegetables.”

Prep time is 10 minutes, cook time is 40 minutes, and all of the ingredients should be available at your local natural and organic food store.

Mediterranean Stuffed Portobello Mushrooms

Makes 6 to 8 servings, depending on size of the mushrooms

1 tablespoon olive or canola oil
1 cup onion, diced
1/2 cup green peppers, diced
1 cup whole-grain brown rice
1/2 teaspoon dried oregano
2 cups low-fat, reduced-sodium chicken broth
6 to 8 portobello mushrooms
1 can (2.25 ounces) sliced black olives, diced
1/2 cup cherry tomatoes cut into small pieces
1 cup reduced-fat feta cheese
1/4 cup freshly chopped parsley

  1. In a saucepan, add oil over medium heat. Add onions and green peppers; brown slightly, about 3 minutes.
  2. Add brown rice, oregano and chicken broth to pan; bring to a boil. Cover and simmer for 25 minutes.
  3. Preheat the oven to 400°F. Lay 6 to 8 mushrooms on a baking sheet, tops down. Remove the stems (if they have them) with a spoon.
  4. Continue to prepare the filling by stirring black olives, cherry tomatoes, feta cheese and parsley into the cooked rice.
  5. Spoon equal portions of the rice mixture onto the middle of each mushroom, and bake for 12 to 15 minutes.
  6. Remove mushrooms with a spatula and serve.  

Recipe and photo courtesy of Uncle Ben’s