Enlightened Mushroom Triangles

Photo courtesy of Krinos Canada

Photo courtesy of Krinos Canada

Savoury  cocktail fare can pack a mighty caloric  wallop.  Fried and pastry covered choices abound at this time of year.  A few nibbles here and there at each festive gathering can certainly contribute to  that holiday weight gain.

If you’re hosting any events, here’s a make ahead  offering that’s a real crowd pleaser – both because they’re delicious but also not fat-laden. If you’re not entertaining, these are also fabulous to have on hand in your freezer to bake when you like. Bake them in a toaster oven if you’re only making a few at a time.

Enlightened Mushroom Triangles

Makes about 42-45 triangles.

1/2 ounce (15 g)  dried  mushrooms
1 tbsp (15 mL) extra virgin  olive oil
1/4 cup (50 mL)  chopped shallots
1 pound  (500 g) button mushrooms
1 1/2 tsp  (7 mL) fresh thyme or 1/2 teaspoon (2 mL)  dried
1/2 tsp (2 mL)  salt
Freshly ground pepper
1/4 cup  (50 mL)  Madeira or red wine
1/4 cup (50 mL) chopped  fresh parsley
12 -14 sheets phyllo dough
2 egg whites,  beaten  or vegetable oil cooking spray
1/3 cup  (75 mL) fine whole grain breadcrumbs

Soak dried mushroom in warm water for 30 minutes.   In a food  processor, chop fresh mushrooms finely.

Heat the oil in a large skillet over medium heat; add shallots and sauté until
soft, about 10 minutes.  Add fresh mushrooms and cook on medium- high heat, stirring, until liquid is almost evaporated, about 15 minutes. Meanwhile, carefully drain dried mushrooms, using cheesecloth,  to remove sediment and liquid. (Strained liquid may be reserved for other uses.) Chop dried mushrooms; add  to skillet along with Madeira  or red wine   and continue to cook, stirring,  until mixture is almost  dry. Add chopped parsley, thyme,  salt and freshly ground pepper. Adjust  seasonings and cool. This mixture may be made ahead of time and  refrigerated or frozen until needed.

Preheat oven to 375°F/ 190°C. Prepare a baking sheet by spraying  with vegetable oil spray.

Place one sheet of phyllo dough on work surface. (Keep remainder  covered with a damp towel to prevent drying.) Brush sheet with egg white or spray with  vegetable oil spray. Top with second sheet and  brush with egg white or spray with  vegetable oil spray. Dust lightly with breadcrumbs.  Cut into  lengthwise strips about 3 inches wide.

Place a scant tablespoon of the mushroom mixture at one end of each phyllo strip. Fold to form a triangle. Continue folding and  making a triangle shape.  Place on prepared baking sheet, seam  side down. Repeat with remaining dough and mushroom mixture.  Brush triangles  with egg white or spray with  vegetable oil spray with vegetable oil spray. Bake for 12 – 15  minutes, or until golden and crispy.  Serve warm.

Unbaked triangles may be frozen and then baked.  Simply freeze them on a plastic wrap-lined baking sheet until frozen solid. Once they’re frozen, remove them from the freezer and store in a container, using wax or parchment paper between the triangles. Return to the freezer. Bake at a lower temperature- 350°F/180°C for 25 to 30 minutes, or until golden and crispy.

Per triangle nutritional information:

Calories: 25
Protein: 1 gram
Fat:  1 gram
Saturated fat: less than 1gram
Carbohydrate: 4 grams
Dietary Fibre:   less than 1  gram
Sodium: 85 milligrams

Do you work with phyllo or are you intimidated by it? If you do, do you have any favourite combo ideas to share?

Tags: , , , , ,

Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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