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!!

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

© 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.
   

    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

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 

 

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.