Obsessed with mushrooms — Neuse News

Mushrooms are the stars of healthy food, and lately I want to add them to everything! They add a savory flavor to foods without adding a lot of fat, calories, or sodium. Researchers continue to discover how mushrooms can prevent chronic disease and improve your everyday health!

Some of the most notable health benefits of mushrooms include;

– Mushrooms are naturally low in sodium, a whole cup has only 5 mg of sodium. By adding salty flavor, they decrease the need for additional salt. By adding a cup of sliced ​​mushrooms to many recipes, you can lower your sodium levels!

– Mushrooms can often replace red meat, which will minimize calories, fat, and cholesterol. Even if you don’t replace the red meat, you can use half the amount by adding the mushrooms.

– A recent study on how mushrooms can lower cancer risk reveals that eating 1/8 cup of mushrooms a day will reduce cancer risk by up to 45%. They are a powerful source of an amino acid and antioxidant that prevents or slows cell damage.

– Mushrooms contain polysaccharides, this component stimulates the growth of healthy bacteria, thus stimulating intestinal and digestive health.

Super Simple Sautéed Mushrooms and Zucchini

2 teaspoons of extra virgin olive oil

2 small zucchini, cut into strips

1 ½ cups sliced ​​mushrooms

2 teaspoons chopped fresh basil

Salt and pepper to taste

Heat oil in a large nonstick skillet over high heat. Add the zucchini and cook, stirring for 2 minutes. Add mushrooms and basil and cook, stirring, until softened, about 1 minute. Spice with salt and pepper. (I like to add a sliced ​​onion to this mix!).

Serves 4, each serving contains; Calories 37, Protein 1.5g, Carbohydrates 2.8g, Fat 2.6g, Fiber 1g, Sodium 79mg.

Cheesy Mushroom Casserole

¼ cup olive oil, plus a small amount to use in the pan

4 cups sliced ​​mushrooms

2 teaspoons of salt

1 cup of chopped onions

1 tablespoon minced garlic

½ teaspoon black pepper

A few crushed red pepper shakes

½ teaspoon dried thyme

1 cup grated Gruyère cheese (you can substitute another cheese, maybe Swiss)

Preheat oven to 400 degrees. Grease a 2-quart baking dish with olive oil (or spray with nonstick spray).

Heat the olive oil in a large, deep skillet over medium-high heat. Add the mushrooms, onion and salt. Cook stirring occasionally until mushrooms are tender, about 10 minutes.

Add the garlic, black pepper, red bell pepper, and thyme. Cook an additional minute while stirring, remove from heat.

Transfer the mixture to the baking dish. Sprinkle with grated cheese.

Bake until hot and bubbly, about 15 minutes. Attend.

Serves 6, each serving contains; Calories 200, Protein 10g, Carbohydrates 8g, Fat 15g, (Saturated Fat 5g), Fiber 2g, Sodium 441mg, Sugar 4g.

Chicken Pasta with Mushrooms

2-3 boneless chicken breasts, thinly sliced, can substitute chicken strips

1 small onion, chopped

3 cups sliced ​​fresh mushrooms

1 tablespoon butter

2 tablespoons olive oil, divided

Salt and pepper to taste

½ cup of white wine

½ cup chicken broth or low-sodium broth

½ cup heavy cream

1 teaspoon cornstarch (or wheat flour)

1 tablespoon of water

1 tablespoon chopped fresh parsley

In a large skillet, heat 1 tablespoon oil and 1 tablespoon butter over medium-high heat. Season the sliced ​​chicken with salt and pepper. Once skillet is hot and butter has melted, brown chicken and cook, about 2 minutes. Remove chicken from skillet and reserve.

In the same skillet, add 1 tablespoon of oil and cook the onion until lightly browned, about 2-3 minutes. Add sliced ​​mushrooms and cook until tender, about 2 minutes.

Add white wine to skillet and simmer until reduced by half. Add the chicken broth and cream. In a separate small bowl, combine the cornstarch and water. Stir until starch is completely dissolved then add to sauce. Bring to a boil and simmer uncovered over high heat for about 2-3 minutes to reduce and thicken the sauce.

Add the cooked chicken back to the skillet and simmer for about 30 minutes.

Add the parsley and season to taste with salt and pepper.

Serve over pasta or, to cut the carbs, serve over zucchini noodles.

Spinach Mushroom Crustless Quiche

2 tablespoons extra virgin olive oil

8 ounces sliced ​​fresh mushrooms

1 ½ cups sliced ​​onion

1 tablespoon of garlic

5 ounces fresh baby spinach, chopped

6 large eggs

¼ cup whole milk

¼ cup half and half

1 tablespoon Dijon mustard

1 tablespoon fresh thyme leaves, you may want to add more for garnish

¼ teaspoon salt

¼ teaspoon ground pepper

1 ½ cups grated Swiss cheese

Preheat oven to 375 degrees. Coat a 9-inch pie pan with nonstick cooking spray.

Heat oil in large nonstick skillet over medium-high heat, toss to coat skillet. Add mushrooms, cook until golden brown and tender, about 8 minutes. Add onion and garlic, cook, stirring frequently, until softened and tender, about 5 minutes. Add spinach, cook, stirring constantly, until softened, about 1 to 2 minutes. Remove from heat.

Beat eggs, milk, half and half, mustard, thyme, salt and pepper in medium bowl. Stir in mushroom mixture and cheese. Spoon into the prepared cake pan. Bake until set and golden brown, about 30 minutes. Let sit for about 10 minutes to set and slice. Garnish with thyme if desired.

Each 1-slice serving contains; Calories 277, Protein 17 g., Carbohydrates 6.8 g., Fat 20 g., (Saturated Fat 8 g.), Fiber 1.5 g., Sodium 442 mg.

Keto Cream of Mushrooms

¼ cup of butter

12 ounces sliced ​​fresh mushrooms

½ cup chopped onion

1 teaspoon minced garlic

4 cups of chicken broth

3 ounces of cream cheese

Salt and pepper to taste

1 cup heavy cream

Melt the butter in a saucepan.

Add the mushrooms, onions and garlic. Cook until the mushrooms have released most of their liquid, about 7 minutes.

Add chicken broth and cream cheese to skillet, cook until cream cheese melts.

Season to taste with salt and pepper, and add the heavy cream. Cook over low heat for about 15 minutes.

Of course, I’ve left everything but the cream cheese in a crock pot for about 4 hours on low, adding the cream cheese until melted and the heavy cream just before serving.

Serves 6, each serving contains; Calories 281, Protein 4 g., Carbohydrates 6 g., Fat 28 g., Fiber 1 g., Sodium 705 mg., Sugar 2 g.

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