Ingredient for Healthy Living: Mushrooms

Mushrooms are much more than just a tasty topping for pizza. Recently, mushrooms have been gaining recognition as a nutrient powerhouse.

Nutrition

One serving of 4 to 5 medium-size mushrooms contains only 20 calories, has no fat or cholesterol and virtually no sodium. Plus, it’s a good source of a number of essential nutrients including B vitamins, selenium, potassium, copper and phosphorus. And, they retain their nutritional value even after cooking!

Did you know?

One medium portobello mushroom contains about 410 milligrams of potassium. That’s about the same amount provided by one banana (and almost as much as an 8-ounce glass of orange juice) but with only a fraction of the calories. And potassium is an important mineral that many Americans fall short in consuming. Several studies have shown that eating a diet rich in potassium is associated with optimal heart health, lower blood pressure and a decreased risk of osteoporosis and stroke.

In the Kitchen

Mushrooms are not only a healthy addition to a diet, but a delicious one too. While they can be eaten raw, their flavor intensifies during cooking. Their firm texture holds up to many cooking methods including grilling, roasting, baking, broiling, sautéing and stir-frying. Mushrooms of course are a vegetable, but their robust taste and hearty texture makes them a great substitute for meat.

Storing

Refrigerate unwashed mushrooms in their original packaging or in a paper bag (don’t use plastic). Most varieties will keep up to one week, but it’s best to use them within a few days of purchase. To clean, wipe mushrooms with a damp cloth or soft brush, or quickly rinse in cold water and pat dry (do not soak; they absorb water).

Varieties

Button mushrooms are creamy white to light brown. Serve them raw in salads, sautéed with garlic and olive oil or add to casseroles.

Chanterelle mushrooms are wild and trumpet-shaped. They have a delicate, nutty flavor and add a gourmet touch to cream sauces and other dishes.

Cremini or baby portobello mushrooms are similar to button mushrooms but have a heartier, earthier flavor. They can be substituted for button mushrooms in most recipes.

Enoki mushrooms have long slender stems and tiny caps. Use them in salads, sandwiches and stir-fries.

Morel mushrooms have a spongy, honeycomb-like cap. They belong to the same species as truffles. Sauté them in butter or add to risotto.

Oyster mushrooms are fan-shaped and resemble an oyster shell. They have a velvety texture. Add them to pasta, polenta or egg dishes.

Porcini mushrooms are more commonly found dried than fresh. They add rich character to soups, stuffings and other dishes, and can be served stuffed.

Shiitake mushrooms have umbrella-shaped caps. Their tough stems should be removed before cooking. They add woodsy flavor to roasted vegetables and Asian dishes.

 

Indonesian Chicken and Vegetable Kebabs

Prep time: 15 minutes*

*Marinate time extra

Cook time: 10 minutes

Total time: 25 minutes

• 1/2 cup fresh lemon juice
• 1 tbsp. olive oil
• 2 cloves garlic, minced
• 2 tbsp. chopped fresh mint or 2 tsp. dried mint leaves
• 1/4 tsp. freshly ground pepper
• 1/2 (6-oz.) pkg. portobello mushrooms, sliced
• 1/2 red bell pepper, cut into 1-inch pieces
• 1/2 red onion, cut into 1-inch pieces
• 1/2 lb. skinless, boneless chicken breasts, cut into 1-inch pieces

1. In small bowl whisk together lemon juice, olive oil, garlic, mint and pepper.
2. Assemble vegetables and meat on 2 long or 4 short skewers, alternating mushrooms, red bell pepper, red onion and chicken. Arrange skewers in glass dish; pour lemon juice mixture over kebabs; cover and refrigerate 30 minutes.
3. Spray grill rack with nonstick cooking spray. Preheat grill to medium heat. Grill skewers, covered, 5 to 7 minutes each side or until meat thermometer in chicken registers 165°F.

Serves 2

Per serving: 247 calories, 13g carbohydrate, 28g protein, 2g fiber, 9g fat, 1g saturated fat, 68mg cholesterol, 83mg sodium, 909mg potassium (26% Daily Value)

 

Herbed Portobellos with Cheese

Prep time: 7 minutes

Cook time: 7 minutes

Total time: 14 minutes

• 4 portobello mushroom caps
• 1 tbsp. olive oil, divided
• 2 tbsp. chopped fresh basil or 1 tbsp. dried basil leaves
• 1 tbsp. chopped fresh parsley or 1/2 tbsp. dried parsley flakes
• 2 tsp. chopped fresh marjoram or oregano leaves or ½ tsp dried marjoram or oregano
• 1/2 tsp. fresh thyme leaves or 1/4 tsp. dried thyme leaves
• 1/3 cup shredded lowfat Italian cheese mixture

1. Heat grill to medium direct heat. Meanwhile, brush inside of caps with 1 tablespoon of the olive oil.
2. Place caps, gill side down, on grill. Brush with remaining 1tablespoon oil. Grill, covered, 3 minutes.
3. Turn mushroom caps. Sprinkle inside of mushrooms with herbs. Grill, covered, 4 to 8 minutes longer or until tender, spooning cheese into caps during last 1 to 2 minutes of grilling. Salt and pepper to taste.

Serves 4

Per serving: 79 calories, 5g carbohydrate, 5g protein, 1g fiber, 5g fat, 2g saturated fat, 5mg cholesterol, 86mg sodium, 419mg potassium (12% Daily Value)