POP Nutrition | Sautéed Shiitake Mushrooms with Red Onion and Broccoli

Hi guys,

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.^[13] 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.

Ingredients:

• 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

Cooking Steps:

1. Chop onions and mushrooms. Place in a heavy bottom skillet.
2. Mix all the spices and spread over the mushrooms and onion and add water.
3. Cook covered on low heat for 15 min then open the pan and cook for another 5 min or until all liquid is evaporate.
4. Meantime, boil water and chop broccoli florets. Cook for 4 min and drain.
5. Enjoy! You can add meat or chicken to get a bit more protein.

Svetlana

Esse Libere Fitness – Free To Be Fit

www.Free2BFit.us