Mushrooms
Though mushrooms are often grouped with vegetables and fruits, they are actually fungi -- for that reason, they are in a class of their own, nutritionally speaking. Mushrooms do share some of the benefits of fruits and vegetables. They are low in calories, have no cholesterol and are virtually free of fat and sodium. And that's not all. Mushrooms stand alone when it comes to some of the essential minerals and B-complex vitamins not easily found in produce. In addition, some contain substances that might prove to be useful in the treatment and prevention of serious diseases.
Mushrooms are good sources of three hardworking B-complex vitamins -- riboflavin, niacin and pantothenic acid. They are all found in every cell in our body, helping release energy from the fat, protein and carbohydrate in our food. In addition: Riboflavin promotes healthy skin and good vision.
Niacin helps make sure the digestive and nervous systems function as they should.
Pantothenic acid is involved in the production of hormones and also plays an important role in the nervous system.
Mushrooms are a particularly rich source of riboflavin. One portabella mushroom takes care of nearly one-third our daily value; a serving of white or crimini mushrooms supplies one-quarter of what we need daily. Vegetarians should also be aware that mushrooms are one of the best plant-based sources of niacin around.
Mushrooms go with just about anything, imparting their own flavor as well as taking on the flavors of other ingredients, so they are ideal for meatless recipes, from soups and appetizers to main courses and sandwiches. Their flavor intensifies during cooking and their unique texture holds up to a variety of cooking methods, including sauteing, grilling and stir-frying. Mushrooms are also an appealing addition to vegetable-based casseroles, stews or chilies.
See also: Shiitake Mushrooms and/or Mushroom Food Facts
And...
Stuffing Mushrooms Quick Tip and Cleaning Mushrooms from our sister site, FitnessandFreebies.com
Recipe: Quick and Lean Chicken Mushroom Stroganoff
2 teaspoons vegetable oil, divided
1 pound boneless, skinless chicken breast halves
12 ounces (about 3-3/4 cups) fresh white mushrooms, sliced
1 cup thinly sliced onion
1/2 cup reduced-fat sour cream
1/4 cup chicken broth or water
2 tablespoons chopped fresh dill or 2 teaspoons dried
1 teaspoon salt
1/4 teaspoon ground black pepper
In a large nonstick skillet over medium heat, heat 1 teaspoon
of the oil. Add chicken; cook until golden brown and cooked
through turning once, 7 to 10 minutes. Remove chicken; cover
to keep warm.
In same skillet heat remaining 1 teaspoon oil.
Add mushrooms and onion; cook, stirring occasionally, until
tender, about 5 minutes.
Reduce heat to low; stir in sour cream,
chicken broth, dill, salt and black pepper. Add reserved chicken;
cook until heated through, about 5 minutes.
Serve over rice,
if desired.
Yield: 4 Portions
Print just this recipe. (New window)
See also:
Mushrooms Braised with Herbs
Beef and Barley with Mushrooms
Low Calorie Scallops and Portobello Mushrooms
Shiitake Mushrooms with Oats
Portabella Mushrooms and Peppers
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