A No-saturated Fat Meal Impossible? Think Again!

Shiitake Mushroom

Next time you’re making Spaghetti or Lasagna, try substituting Mushrooms for Meat.

Mushrooms are an easy meat substitute, with their earthy taste and chock full of vitamins and nutrients. They are a good source of B vitamins, especially niacin and riboflavin, and rank the highest among vegetables for protein content. But because they are low in fat and calories, Western nutritionists mistakenly considered them of no food value (a fresh pound has only about 125 calories). Yet in dried form, mushrooms have almost as much protein as veal and a significant amount of complex carbohydrates called polysaccharides. Shiitake mushrooms are among the most delicious & very nutritious.


Mushrooms have to be one of my favorite vegetables. Being so versatile, it’s no wonder that many people love the little fungi. They can be put in most anything, from pastries, pastas to potatos.


Mushrooms are also a dieters best friend. People in the study also said the mushroom makeovers tasted just as good and kept them feeling full just as long as the beef versions did. And not only did the mushroom-based dishes mean a lower-calorie meal, but the mushroom eaters also ate fewer calories and less fat throughout the day than the beef eaters did.


Try this savory Mushroom Stroganoff:


8 ounces portobello mushrooms, sliced

8 ounces whole-wheat noodles, cooked

1 1/2 cups reduced-sodium broth, chicken or vegetable

1 medium onion, finely chopped

3 tablespoons flour

3 tablespoons olive oil

1 1/2 cups fat-free sour cream

1/4 cup flat-leaf parsley, chopped

salt and freshly ground black pepper


To make this dish:


Mix the sour cream and flour together in a small bowl until smooth. Set aside. In a large skillet, sauté the onion in the olive oil over low heat until soft. Turn the heat up to medium-high and add the mushrooms. Sauté until the mushrooms brown. Transfer the mushroom mixture to a large bowl. Turn the heat up to high and add the broth to the skillet. Bring to a boil and reduce the liquid by 30%. Set the heat to low and add the mushrooms and onions. Add sour cream and flour mixture to skillet, stirring well. Add parsley. Season with salt and pepper to taste. Serve over noodles.

By Brick ONeil

Author, Researcher, Writer: . Called 'a prolific writer' since 2001, work includes Blogging, Copywriting, Spreadsheets, Research, Proposals, Articles in the fields of real estate, dating, health, fitness, disease, disability, technology and food.

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