Stuffed Mushrooms ( 48 calories )

Ingredients:

Olive oil spray
4 medium button mushrooms
2 teaspoons chopped fresh flat leaf parsley
1 1/2 tablespoons crumbled fat-free feta cheese
1/2 teaspoon extra-virgin olive oil
1/8 teaspoon cayenne, or to taste

Instructions

Preheat the oven to 425°F. Lightly mist a small baking dish with oil spray.
Pull the stems from the mushrooms by gently twisting the stem until it comes loose and pulls from the mushroom top. Mince the stems and place in a small mixing bowl. Place the caps in the reserved baking dish stem-side up.

Add the parsley, cheese, oil, and cayenne to the bowl. Stir to mix well. Spoon the mixture evenly onto the reserved mushroom caps. Divide the remaining mixture evenly among the mushroom caps, mounding the filling on each cap.

Bake for 12 to 15 minutes, or until they are tender. Let the mushrooms stand to cool slightly before serving.
Makes 1 serving

Per serving: 48 calories, 4 g protein, 3 g carbohydrates, 3 g fat, trace saturated fat, trace polyunsaturated fat, 2 g monounsaturated fat, 0 mg cholesterol, <1 g fiber, 157 mg sodium.