Healthy Highlight: Mushrooms

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Shiitake, Portobello, Oyster, White... there are so many different types, looks, and flavors to mushrooms. They all can add a different flair to your dishes and they are fat-free, low-sodium, low-calorie, cholesterol-free, and delicious. Obviously, the nutrients in each mushroom are different, but they are all a good source of nutrients and generally have the same benefits.

  • Mushrooms contain antioxidants that help protect the body from damaging free radicals and conditions like heart disease and cancer. They also help protect you against damage from aging and boost your immune system.
  • Mushrooms also contain beta glucan. This is a soluble dietary fiber which is linked to improving cholesterol and boosting heart health. Beta glucan also can help regulate your body's blood sugar, reducing the risk of type 2 diabetes. (this is most prominent in oyster and shiitake mushrooms)
  • Mushrooms are rich in riboflavin, niacin, and pantothenic acid. These B vitamins also protect heart health as well as red blood cells, the digestive system, healthy skin, and the nervous system

Recipes:

Garlic Mushrooms (cafedelites.com)

  • 4 tablespoons Unsalted Butter
  • 1 tablespoon Olive Oil
  • 1/2 an Onion chopped
  • 1 pound Cremini or button Mushrooms
  • 2 tablespoons Dry White Wine
  • 1 teaspoon fresh Thyme Leaves, chopped
  • 2 tablespoons chopped fresh Parsley
  • 4 cloves Garlic, minced
  • Salt and Pepper to taste

Heat the butter and oil in a large pan or skillet over medium-high heat.

Sauté the onion until softened (about 3 minutes).

Add the mushrooms and cook for about 4-5 minutes until golden and crispy on the edges.

Pour in the wine and cook for 2 minutes, to reduce slightly.

Stir through thyme, 1 tablespoon of parsley and garlic. Cook for a further 30 seconds, until fragrant.

Season generously with salt and pepper (to your taste).

Sprinkle with remaining parsley and serve warm.

Chicken Marsala (onceuponachef.com)

  • 1 1/2 pounds boneless skinless Chicken Breasts, pounded 1/4 inch thick
  • 3 tablespoons All Purpose Flour
  • Salt
  • Freshly ground Pepper
  • 1 tablespoon Olive Oil
  • 3 tablespoons Unsalted Butter
  • 1 8-ounce package pre-sliced Bella or Button Mushrooms
  • 3 tablespoons finely chopped Shallots
  • 2 cloves Garlic, minced
  • 2/3 cup Chicken Broth
  • 2/3 cup dry Marsala Wine
  • 2/3 cup Heavy Cream
  • 2 teaspoons chopped fresh Thyme
  • 2 tablespoons chopped fresh Italian Parsley
  1. Place the flour, ¾ teaspoon salt, and ¼ teaspoon pepper in a ziplock bag. Add the chicken to the bag; seal bag tightly and shake to coat chicken evenly. Set aside.
  2. Heat the oil and 2 tablespoons of the butter in a large skillet over medium-high heat. (Use a stainless steel pan for the best browning. Nonstick will work too, but you won’t get that nice golden color on the chicken.) Place the flour-dusted chicken in the pan, shaking off any excess first, and cook, turning once, until the chicken is golden and just barely cooked through, about 5 to 6 minutes total. Transfer the chicken to a plate and set aside.
  3. Melt the remaining tablespoon of butter in the pan. Add the mushrooms and cook, stirring frequently, until the mushrooms begin to brown, 3 to 4 minutes. Add the shallots, garlic, and ¼ teaspoon of salt; cook for 1 to 2 minutes more. Add the broth, Marsala, heavy cream, thyme, ¼ teaspoon salt, and ⅛ teaspoon of pepper; use a wooden spoon to scrape any brown bits from the pan into the liquid. Bring the liquid to a boil, then reduce the heat to medium and gently boil, uncovered, until the sauce is reduced by about half, slightly thickened, and darkened in color, 10 to 15 minutes (you’re going for a thin cream sauce; it won’t start to thicken until the very end of the cooking time). Add the chicken back to the pan, along with any juices that accumulated on the plate. Reduce the heat to low and simmer until the chicken is warmed through and the sauce thickens a bit more, 2 to 3 minutes. Sprinkle with parsley, if using, and serve.

Stuffed Mushrooms (beyondthechickencoop.com)

  • 24 Mushrooms
  • 1 pound Pork Sausage
  • 2 cups shredded Mozzarella Cheese
  • 1/2 cup Panko Bread Crumbs
  • 1/2 cup shredded Parmesan Cheese
  • 1 tablespoon Sherry

Pop stems from mushrooms. Chop and add to mixing bowl

Add uncooked sausage, bread crumbs, sherry, and cheeses to bowl

Mix mixture with your hands until well combined.

Fill each mushroom with stuffing. Stuffing should sit high above mushroom cap. 

Place on a baking sheet.

Bake 45 minutes in a 350 degree oven.

Serve while still warm.