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| Fresh Mushrooms: The Dieter's Friend |
Article and pictures courtesy of Mushroom Information CenterThe bottom line to losing weight on any diet plan is taking in fewer calories than you burn. "It's calorie reduction that counts", says Dr. Barbara Rolls, a nutrition researcher at Pennsylvania State University. But the trick is to choose foods that let you feel full with fewer calories - what I call high volume foods. Mushrooms are a perfect example. Mushrooms are remarkably low in calories (just twenty per serving) and carbohydrates (three grams per serving), they're virtually fat free and their meaty texture makes them very satisfying. These simple recipes serve up great taste and good health - whether you’re watching your weight or not.
Everyone in the family will enjoy second helpings of Mushroom Sloppy Joes, an inspired recipe that uses chopped white mushrooms in place of the traditional ground beef. A portion weighs in at less than half the calories and one-third the fat of the classic sides of the rolls is a smart carb and calorie-lowering trick for this or any sandwich. Or, serve on one of the new low carb breads or rolls now available. Check out the displays of fresh mushrooms in your local supermarket, and you're likely to be impressed with the choices on hand. Fresh mushrooms are available either loose or packaged and you can choose whole or pre-sliced, depending on what you're making. The wide variety of fresh mushrooms and their versatility in the kitchen make it easier to prepare healthful, tasty meals. MUSHROOM AND CHICKEN TERIYAKI (pictured above) 1/4 cup teriyaki sauce 1 teaspoon cornstarch 1 teaspoon ground ginger 2 teaspoons vegetable oil 12 ounces of fresh white mushrooms sliced (about 4 1/2 cups) 4 ounces of fresh shiitake mushrooms, stems removed and sliced (about 1 1/2 cups) 1 large sweet red bell pepper, thinly sliced (about 1 cup) 4 green onions (scallions), sliced (about 1/3 cup) 2 teaspoons sliced garlic 1 1/2 cups cooked chicken, cut in thin strips (about 6 ounces) 4 Chinese cabbage or bok choy leaves In a small bowl, combine teriyaki sauce, cornstarch, ginger and 1/2 cup water; set aside. In a large skillet, over medium-high heat, heat oil. Add mushrooms; cook and stir until they release their liquid, about 3 minutes. Add bell pepper, green onions and garlic; cook and stir until mushroom liquid evaporates and garlic begins to brown, about 5 minutes. Add chicken. Stir teriyaki mixture and add to the skillet mixture; cook and stir until slightly thickened, about 3 minutes. Arrange cabbage leaves on four plates; spoon mushroom-chicken mixture on top, dividing evenly. YIELD: 4 servings Per portion: 170 calories, 17 g protein, 6 g fat, 14 g carbohydrate, 4 g fiber MUSHROOM SLOPPY JOES 2 hamburger rolls, split 2 teaspoons vegetable oil 1 pound fresh white mushrooms, coarsely chopped (about 6 cups) 1 cup shredded carrots 2 tablespoons minced onion 1 tablespoon chili powder 1 can (8 ounces) tomato sauce 1 tablespoon white vinegar 1/2 teaspoon salt Remove some of the soft bread from cut sides of the rolls, leaving shells about 1/2 inch thick; set aside. In a large skillet, over medium-high heat, heat oil. Add mushrooms, carrots, onion and chili powder; cook and stir until mushroom liquid evaporates, about 5 minutes. Stir in tomato sauce, vinegar, salt and 1/4 cup water. Bring to a boil; cook, stirring occasionally until slightly thickened, 3 to 5 minutes. Toast rolls; spoon mixture into hollows of halves. YIELD:4 Portions Per portion: 145 calories, 5 g protein, 4 g fat, 22 g carbohydrate, 3 g fiber COMPARE TO CLASSIC SLOPPY JOES Per portion: 358 calories, 18 g protein, 15 g fat, 36 g carbohydrate, 2 g fiber RELATED ARTICLES: Mushroom And Beef Skillet Stew Growing Mushrooms At Home  Leaflet OfferMUSHROOMS: A Natural for Any Diet The secret to successful dieting - whether counting carbs or calories - is to keep meals interesting and satisfying. That's where fresh mushrooms can help. They’re low in calories, fat and carbohydrates, and add rich flavor to any dish. This informative new leaflet explains why mushrooms are a dieter’s friend, offering six appetizing mushroom recipes that fit in today's popular diet plans. For Sunday brunch or a quick weeknight supper, try Mushroom-Asparagus Frittata. Or, for a hearty entrée that’s sure to become a family favorite, there’s Meaty Mushroom Chili. For your free copy of "MUSHROOMS: A Natural for Any Diet", email your request to L-N@mushroominfo.com or send a stamped, self-addressed envelope to: Dieting with Mushrooms c/o Lewis & Neale Inc. 35 East 21 Street. New York, NY 10010 |
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Happy Halloween
