1 head cauliflower, chopped
60 whole baby Portabella mushrooms
1 cup nonfat plain yogurt
1/2 cup reduced fat shredded cheddar cheese
1/4 cup Parmesan cheese
3/4 cup crushed bran flakes
1/2 cup chopped red bell pepper
1/2 cup chopped green bell pepper
1 teaspoon salt
1/4 teaspoon pepper
1/2 teaspoon garlic powder

20 servings, 3 mushrooms per serving


Preheat oven to 325 degrees F. Grease a 9-by-13-inch baking pan. Steam the cauliflower by placing in a saucepan in 1/2-inch of boiling water, cover with lid and cook for 5 minutes. Drain. Place cooked cauliflower in a bowl and mash using a potato masher. Remove the stems and scoop out the caps of mushrooms. Chop stems for later use. Combine yogurt, cheddar cheese, Parmesan cheese, bran flakes, bell peppers, salt, pepper and garlic powder in a medium bowl. Stir in cauliflower and 1/2 cup of the reserved chopped mushroom stems. Stuff the cauliflower mixture into the hollowed mushroom caps. Sprinkle with paprika. Bake, uncovered for 20 minutes. 

Nutritional Analysis: 
45 calories
1.5 g fat
1 g saturated fat
5 mg cholesterol
200 mg sodium
5 g carbohydrate
1 g sugars
4 g protein

Cauliflower Mushroom Poppers

Kentucky Proud Project
County Extension Agents for Family and Consumer Sciences 
University of Kentucky, Dietetics and Human Nutrition Students

October, 2016

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