Marinated Mushrooms

Ingredients	Qty	Protein	Fat	CHO
Button mushrooms, fresh - 3 cups	200g	6.5	01	5
Olive oil, virgin cold pressed - 2 tablespoons	40ml	0	37	0
Balsamic, apple or wine vinegar - 1.5 tablespoons	30ml	0	0	0
Water - 2 tablespoons	40ml	0	0	0
Dijon mustard - 1/2 teaspoon	1/2 tsp	0	0	0
Parsley - 1/2 tablespoon	1/2 TBS	0	0	0
Salt to taste	n/a	0	0	0
Sesame seeds - 2 teaspoons	6g	1	4	0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

Ingredient	Qty	Protein	Fat	CHO
Boiled eggs	2	12	10	1
Extra dressing - 1 tablespoon of recipe below	20ml	0	6	0
Feta cheese	15g	3	4	0
Bread, wholegrain - 1slice	30g	2	1	12

Tip: choose very fresh mushrooms for this recipe.

To make the marinade whisk the following ingredients in a bowl:

1/3 cup cold pressed virgin olive oil
1/4 cup vinegar (balsamic has the mildest flavour, use less if using apple cider or wine vinegar)
1/3 cup of water
1 tsp Dijon mustard
1/4 tsp salt
1 TBS of chopped parsley

Then add the mushrooms and sesame seeds and leave to marinate for at least 1 hour. Stir half way through to evenly coat the mushrooms.

Once marinated, use a pair of tongs to remove the mushrooms and place them in a separate bowl.
Transfer the remaining marinade to a jar and store in the fridge to use as a dressing at another time.
Enjoy as a side dish OR,
Turn into a meal by adding eggs or legumes (e.g. canelini or kidney beans) and diced cucumber.

Guest Plan

EXAMPLE MEAL MATRIX

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