Easy, cheesy, English muffins with scallions, red peppers and mushrooms.

Scrumptiously simple, and simply scrumptious: These versatile little beauties are perfect for brunch, as appetizers before a party, or as a wholesome, after-school snack for hungry kids! Crunchy scallions and red peppers are blended with mushrooms, a hint of cheese and placed atop an English muffin, which is subsequently toasted until the cheese melts. The refreshing crunch 0f fresh veggies, and the allure of melted cheese make these a palate pleaser at any time of the year! You are going to love the fact that these nifty muffins can be whipped up in a snap: you can get them on the table in just about 20-25 minutes. At just 83 calories, and 5 hefty grams of fiber per serving, what a delicious way to get to the recommended 25-38 grams of fiber per day!!

image

© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

image

© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

Servings: 10

Ingredients: 

  • 5 whole wheat, high fiber, English muffins
  • 1 and 3/4 cups finely chopped mushrooms
  • 1 cup finely chopped scallions
  • 1/2 cup finely chopped red peppers
  • 1/2 cup freshly shredded Monterrey Jack cheese
  • 2.5 tbsp Hellman’s lite mayonnaise
  • 1-2 tsp hot sauce, or per taste (optional)

For the garnish only (optional)

  • 3 -4 thinly sliced, small, red radishes, or as desired.

Method: 

  1. Preheat oven to 390 degrees Fahrenheit or approximately, 198 degrees Celsius.
  2. Line a large, baking sheet with parchment paper.
  3. With a sharp knife, split each English muffin in half.
  4. Combine the mushrooms, scallions, peppers, cheese and mayonnaise in a medium bowl until well blended. (If desired, blend in hot sauce until combined).
  5. Spread a generous, 1/4 cup of this  mixture on one half of each English muffin.
  6. Place the English muffin on the parchment lined baking sheet from # 2 above.

    © Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

     English muffins before toasting . © Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

  7. Transfer baking sheet to the preheated oven for 10-12 minutes, or until all the cheese melts and the bread is crisp and toasty.
  8. Serve hot, garnished with radishes.
© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE

A Registered Dietitian’s tip: The red peppers used in this recipe supply beneficial nutrients such as beta carotene and quercetin, in varying quantities. They also contain folate that can help support a healthy heart.

The scallions featured here, are an allium vegetable. Vegetables in the allium genus include onions, garlic, leeks and scallions, that contain potent, organo-sulphur compounds with anti-cancer and antioxidant properties.

Mushrooms provide B vitamins, potassium and some vitamin D. They also are an important source of beta-glucan, a form of soluble fiber (also called viscous fiber, because it forms a viscous gel in the small intestine, delaying nutrient absorption, slowing glucose spikes, and a subsequent need for insulin). They have also been linked with lowering blood cholesterol levels.

© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE .

© Copyright, January 2016, Sangeeta Pradhan, RD, LDN, CDE 

 

 Nutrient Analysis: Myfitnesspal.com. Myfitnesspal.com is an independent website that is not in any way affiliated with this blog. Diabetic exchange: 1 carb serving, ~1 protein serving.

Nutrient Analysis: Myfitnesspal.com. Myfitnesspal.com is an independent website that is not in any way affiliated with this blog. Diabetic exchange: 1 carb serving, ~1 protein serving.

Adapted from the original, toasted English muffins with scallions recipe by my dear friend, Mayura Jaiman. Mayura had served these as an appetizer at her place several years ago, and needless to mention, they were an instant hit! Thank you, Mayura!

Disclaimer: This blog is strictly for informational purposes, and should not be construed as medical advice. Please consult your personal physician or registered dietitian for recommendations tailored to your specific needs.

Advertisements

About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
This entry was posted in Get cooking, Side dishes and tagged , , , , , , . Bookmark the permalink.

17 Responses to Easy, cheesy, English muffins with scallions, red peppers and mushrooms.

  1. smilecalm says:

    looks yummy
    & must be good
    for me, too 🙂

    Liked by 1 person

  2. Thanks, yes indeed, they are high in fiber, and chock full of phytonutrients, so enjoy!

    Like

  3. Carrie Rubin says:

    Looks wonderful. I used to make mini pizzas on whole wheat English muffins. A little bit of pizza sauce followed by veggies and some cheese. Very tasty and much fewer calories than traditional pizza.

    Like

  4. Thanks, Carrie! Funny you should say that! That’s exactly what I used to give my kids as a quick and healthy after school snack- as you mentioned, much lower in calories than the traditional pizza! Cheers!

    Liked by 1 person

  5. dgkaye says:

    Yes, similar to mini pizzas – healthy ones of course. 🙂 Thanks.

    Like

  6. Thanks, Debbie! Someone on FB also made the same remark! Hope you get to try this.
    Have a wonderful week!😊

    Liked by 1 person

  7. Looks absolutely delicious. Thanks for sharing.

    Liked by 1 person

  8. dgkaye says:

    Thanks Sangeeta, you too! 🙂

    Liked by 1 person

  9. Thanks, Lizzie for your kind words. Hope you try it😊.

    Liked by 1 person

  10. dearlilyjune says:

    These look AMAZING, but I have to avoid mayo in my diet. Any suggestions for a substitute?

    Liked by 1 person

  11. Hmm, great question. The mayo/cheese mixture is meant to bind all the ingredients together in addition to adding flavor of course, so although I have not tried this myself, here are a few options (thinking aloud):
    – Try combining a tablespoon of regular, unsweetened, cream cheese and 1 tbsp of ketchup until well blended. Combine this sauce with the shredded cheese and the remaining ingredients and see if that helps bind…just not sure how the cream cheese would fare at high temperatures, so you could reduce the oven temperature a little for your first attempt, and see how that works
    – This second option would be more complicated, and would involve making a small amount of basic white sauce with butter, corn starch, and 1% milk, to which the shredded cheese would be added gradually till it melted. You would need about a quarter cup of the sauce at the most is what I am guessing. Large amounts would make the muffin soggy, and overwhelm the taste buds.
    -If I think of anything else, I will post here. Hope this helps and thanks so much for stopping by:))!
    Cheers!

    Liked by 1 person

  12. Good to see, good to eat and good for health too! 🙂

    Liked by 1 person

  13. Thanks, Somali for your kind feedback! It actually does taste as good as it looks, and is good for you too, so I hope you try it! Take care:))

    Liked by 1 person

  14. These are beautiful. Thanks for the recipe.

    Liked by 1 person

  15. Hi Julia,
    Thanks so much! I hope you try it and let me know how it turns out:))

    Like

  16. Whole wheat English muffins are one of my favorites but would never have thought to enjoy them this way! Thanks!

    Like

  17. You are more than welcome! Very simple, but delicious never the less, is what I’ve been told. Enjoy, and thanks for the great feedback😊!

    Like

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s