It snowed today and I still cannot believe it. It is March 25 and winter is not giving up. Today’s dish is simple yet flavorful: Sauteed Shiitake Mushrooms with Red Onion and Broccoli.
Shiitake mushrooms are an excellent source of three B vitamins (vitamins B2, B5 and B6); a very good source of one additional B vitamin (B2); a very good source of six minerals (manganese, phosphorus, potassium, selenium, copper and zinc); a very good source of dietary fiber; and a good source of protein, magnesium, and vitamin D (in the D2 form). (source: http://www.whfoods.com/genpage.php?dbid=122&tname=foodspice) while broccoli and onion hot ont their tail.
Onions are high in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein). Onions are low in sodium and contain no fat. (source: http://onions-usa.org/all-about-onions/onion-health-research).
And last but not the least – broccoli. Broccoli is high in vitamin C, as well as dietary fiber; it also contains multiple nutrients with potent anti-cancer properties, such as diindolylmethane and small amounts of selenium.[A single serving provides more than 30 mg of vitamin C and a half-cup provides 52 mg of vitamin C. The 3,3′-Diindolylmethane found in broccoli is a potent modulator of the innate immune response system with anti-viral, anti-bacterial and anti-cancer activity.Broccoli also contains the compound glucoraphanin, which can be processed into an anti-cancer compound sulforaphane, though the benefits of broccoli are greatly reduced if the vegetable is boiled. Broccoli is also an excellent source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. (source: http://en.wikipedia.org/wiki/Broccoli). Well less talk and more cooking.
- 1/2 lb Shiitake Mushrooms
- 1 large red onion
- 2 large broccoli heads
- 1/4 cup water
- 1/4 tsp chilli flakes
- 1/4 tsp garlic granules
- 1/4 tsp lemon peel
- 1/4 tsp dill weed
- 1/4 tsp oregano
- 1/4 tsp cinnamon
- 1/4 tsp spearmint falkes
- Chop onions and mushrooms. Place in a heavy bottom skillet.
- Mix all the spices and spread over the mushrooms and onion and add water.
- Cook covered on low heat for 15 min then open the pan and cook for another 5 min or until all liquid is evaporate.
- Meantime, boil water and chop broccoli florets. Cook for 4 min and drain.
- Enjoy! You can add meat or chicken to get a bit more protein.
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