Recipe by Martha Marino, MA, RD, CD
Fresh from the market mushrooms, with their earthy, umami flavors and Central European tradition, add B vitamins, vitamin D, potassium and selenium to soups, stews and salads, yet few calories and essentially no sodium or fat. Enjoy these sautéed herbed mushrooms over polenta, tossed with pasta, spread over pizza crust, or as a side for meat, poultry and fish. Here's a tip for cleaning fresh mushrooms: Brush with a clean, dry vegetable brush. Make sure to avoid getting the mushrooms too wet as they’ll become soggy even after cooking.
2 tablespoons unsalted butter
2 tablespoons olive oil
¼ cup chopped onion
2 cloves garlic, minced
1 pound chanterelle mushrooms, thinly sliced
1 pound mixed crimini and button mushrooms, thinly sliced
2 tablespoons chopped parsley
2 teaspoons fresh thyme
1 teaspoon salt *
¼ teaspoon pepper
- Melt butter with the olive oil in a large skillet over medium heat. Add the onion and garlic and cook for 2 or 3 minutes or until the onion is softened.
- Add the mushrooms; increase the heat to medium-high and cook, stirring, 5 to 6 minutes or until lightly browned around the edges.
- Stir in the parsley, thyme, salt, and pepper.
* Use ½ teaspoon salt to reduce sodium to 205 mg per serving.
Calories: 120; Calories from fat: 80
Total fat: 9g; Saturated fat: 3g; Trans fat: 0g
Cholesterol: 10mg; Sodium 400mg
Total carbohydrate: 10g; Dietary fiber: 4g; Sugars 2g
Napier, Kristine, MPH, RD, Editor for the Food and Culinary Practice Group, Academy of Nutrition and Dietetics, American Dietetic Association Cooking Healthy Across America. New York: John Wiley and Sons, 2005