A bowl of sautéed mushrooms can turn a simple chicken breast or broiled piece of salmon into a real dinner...and if not everyone at the table is a mushroom fan, then you can just pass it around and let everyone take them if they wish. They are also great on top of a burger (beef, salmon, turkey, veggies, what have you), or some cooked polenta. Two pounds of mushrooms may seem like a lot, but they shrink down considerably when they are cooked. Cook these in a big pan, so they get nicely browned instead of steaming.
Mix these into a rice pilaf for a nice holiday side dish, or toss them with cooked farro or quinoa.
- 1 tablespoon olive oil
- 1 pound mushrooms (any assortment, sliced)
- 1/2 teaspoon garlic (
- Kosher salt to taste
- Black pepper to taste (freshly ground)
- Heat a very large skillet over medium high heat. Add the oil, then the mushrooms and garlic, season with salt and pepper, and sauté for 10 minutes until the liquid has evaporated and the mushrooms have turned nicely browned.
- Taste and adjust seasonings, and serve hot.
People often don't think about mushrooms as a good source of nutrition, but this is what the folks at the Mushroom Council have to say:
Mushrooms provide several essential minerals, such as vitamin D and potassium (8%), which our bodies require to function properly.
Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified food sources. Vitamin D helps build and maintain strong bones by helping the body absorb calcium. Moreover, it helps with cell growth, neuromuscular and immune function, and reduction of inflammation.
Mushrooms are among the richest sources of selenium, a mineral that helps the immune system function properly.
Mushrooms are a good source of B vitamins, like riboflavin and niacin, which provide energy by breaking down proteins, fats and carbohydrates. Riboflavin helps maintain healthy red blood cells, while niacin promotes healthy skin and helps the digestive and nervous systems function properly.
Potassium is an important mineral that aids in the maintenance of normal fluid and mineral balance, key for controlling blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly. Different types of mushrooms have different levels of potassium, so check individual varieties to see which is the richest, if this is a nutrient you are looking to amp up in your diet.
|Nutritional Guidelines (per serving)|
|Total Fat||2 g|
|Saturated Fat||0 g|
|Unsaturated Fat||2 g|
|Dietary Fiber||1 g|