Heart-Healthy Sauteed Mushrooms
Elevate your side dish game with these Heart-Healthy Sautéed Mushrooms, a flavorful and nutritious recipe perfect for complementing any meal. With baby bella mushrooms as the star ingredient, this dish is delicately infused with the fragrant aromas of fresh thyme, rosemary, and garlic, all sautéed in antioxidant-rich extra virgin olive oil. A splash of low-sodium vegetable broth creates a savory base, while keeping sodium levels in check, making it ideal for a heart-healthy diet. In just 25 minutes, including prep and cook time, you’ll have a tender and golden-brown mushroom medley garnished with fresh parsley to add a vibrant finish. Serve these earthy delights as a wholesome side dish or over grains for a plant-powered main. Keywords: heart-healthy sautéed mushrooms, easy mushroom recipe, low-sodium side dish, healthy cooking techniques.
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Recipe Information
Ingredients
- 2 tablespoons extra virgin olive oil
- 2 large, minced garlic cloves
- 16 ounces baby bella (cremini) mushrooms
- 0.25 cup low-sodium vegetable broth
- 1 teaspoon, chopped fresh thyme
- 1 teaspoon, chopped fresh rosemary
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped fresh parsley
Instructions
Start by cleaning the mushrooms. Use a damp paper towel to gently wipe each mushroom to remove any dirt or debris. Avoid rinsing them directly under water as mushrooms can absorb moisture and become soggy.
Slice the mushrooms into even pieces, about 1/4 inch thick, to ensure that they cook evenly.
Place a large non-stick skillet over medium heat and add the extra virgin olive oil.
Once the oil is shimmering, add the minced garlic cloves to the skillet. Sauté the garlic for about 30 seconds, stirring continuously until fragrant, being careful not to burn it.
Add the sliced mushrooms to the skillet. Stir well to coat the mushrooms with the olive oil and garlic mixture.
Cook the mushrooms for about 5-7 minutes, stirring occasionally to ensure even cooking. The mushrooms should start to release their moisture and become golden brown.
Pour in the low-sodium vegetable broth, allowing it to simmer and reduce. This helps to create a flavorful base without the need for additional salt, which is beneficial for maintaining a heart-healthy diet.
Sprinkle the chopped fresh thyme and rosemary over the mushrooms. Continue to cook for another 3-5 minutes, stirring until the broth is mostly evaporated and the mushrooms are tender.
Season with freshly ground black pepper according to your taste preference.
Remove the skillet from the heat and garnish the mushrooms with chopped fresh parsley before serving.
Transfer the mushrooms to a serving dish and enjoy as a delicious side dish on their own or as part of a heart-healthy meal.
Nutrition Facts
Calories |
368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.5 g | 38% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 70 mg | 3% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 9.4 g | ||
| Protein | 12.5 g | 25% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 122 mg | 9% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 2211 mg | 47% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
