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Asian Mushroom Sauté

This Asian flavored recipe is delicious, and a very easy way of adding the healthy benefits of shiitake mushrooms to your diet. In fact, it is even healthier than most sautés, because it uses no heated oils. It makes a wonderful complement to many meals.

Asian Mushroom Sauté Prep and Cook Time: 15 minutes

Ingredients:
2 cups fresh shiitake mushrooms sliced thick
2 TBS chicken or vegetable broth
1 TBS minced fresh ginger
2 medium cloves garlic, chopped
1 cup coarsely chopped scallion
2 TBS soy sauce
salt and white pepper to taste

Directions:


  1. Prepare all ingredients by washing, slicing and chopping.
  2. Simmer ginger, garlic, mushrooms, and scallion in broth for about 3 minutes on medium high heat. Season with soy sauce, salt and pepper.

    Serves 2 as side dish

Healthy Cooking Tips: By slicing the mushrooms about ¼ thick or more, the brief cooking time will leave them still a little firm, and you will have a more substantial looking side dish. The mushrooms are good this way whether you use this recipe for a side dish or a sauce.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Asian Mushroom Saute
1.00 serving
76.33 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin K 103.50 mcg 129.4 30.5 excellent
vitamin D 200.10 IU 50.0 11.8 excellent
sodium 1018.69 mg 42.4 10.0 excellent
copper 0.74 mg 37.0 8.7 excellent
vitamin B5 (pantothenic acid) 2.74 mg 27.4 6.5 very good
selenium 18.90 mcg 27.0 6.4 very good
manganese 0.39 mg 19.5 4.6 very good
vitamin C 10.93 mg 18.2 4.3 very good
tryptophan 0.05 g 15.6 3.7 very good
folate 51.36 mcg 12.8 3.0 good
dietary fiber 3.18 g 12.7 3.0 good
vitamin B2 (riboflavin) 0.20 mg 11.8 2.8 good
vitamin B6 (pyridoxine) 0.23 mg 11.5 2.7 good
vitamin B3 (niacin) 2.13 mg 10.7 2.5 good
iron 1.58 mg 8.8 2.1 good
potassium 304.15 mg 8.7 2.0 good
zinc 1.30 mg 8.7 2.0 good
protein 4.26 g 8.5 2.0 good
magnesium 31.33 mg 7.8 1.8 good
phosphorus 69.54 mg 7.0 1.6 good
chromium 7.75 mcg 6.5 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Asian Mushroom Sauté

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For education only, consult a healthcare practitioner for any health problems.

 

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