Low Fat Savory Stewed Mushrooms
Savor the rich, earthy flavors of this Low Fat Savory Stewed Mushrooms recipe, a deliciously light yet satisfying dish that's perfect for mushroom lovers. Featuring tender button mushrooms simmered in a fragrant blend of garlic, onion, and fresh thyme, this recipe is elevated with low-sodium vegetable broth and a touch of soy sauce for a well-balanced umami punch. With only a hint of olive oil spray and cornstarch to thicken the sauce, it's designed to be heart-healthy and guilt-free while remaining full of flavor. Ready in just 30 minutes, this stewed mushroom dish is ideal as a versatile side, a topping for grains like quinoa, or even a delectable plant-based entrée. Garnished with fresh parsley for an extra pop of color and freshness, these stewed mushrooms are an easy-to-make dish that delivers comfort and taste in every bite. Perfect for meal preps or weeknight dinners, this recipe proves that low-fat cooking can be utterly delicious.
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Recipe Information
Ingredients
- 500 grams fresh button mushrooms
- 1 medium yellow onion
- 3 cloves garlic cloves
- 250 ml low-sodium vegetable broth
- 2 tablespoons soy sauce
- 1 tablespoon fresh thyme leaves
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 1 teaspoon cornstarch
- 2 tablespoons water
- 1 spray olive oil spray
- 1 tablespoon parsley
Instructions
Clean the mushrooms thoroughly using a damp cloth to remove any dirt. Trim the stems and quarter the mushrooms.
Peel and finely chop the yellow onion.
Mince the garlic cloves.
Spray a large saucepan with a light mist of olive oil and heat over medium heat.
Add the onions to the saucepan and sauté for 3-4 minutes until translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the mushrooms to the saucepan and cook for 5-7 minutes, stirring occasionally, until they begin to release their moisture.
Pour in the low-sodium vegetable broth and soy sauce, and then add the fresh thyme leaves, black pepper, and salt. Stir well to combine.
Bring the mixture to a simmer, reduce the heat to low, and cover the saucepan. Let the mushrooms stew for about 10 minutes, stirring occasionally.
In a small bowl, mix the cornstarch with water to make a slurry.
Uncover the saucepan and stir in the cornstarch slurry to thicken the sauce slightly, and cook for an additional 2 minutes.
Taste and adjust seasoning as necessary.
Garnish with freshly chopped parsley before serving warm.
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.0 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1925 mg | 84% | |
| Total Carbohydrate | 38.6 g | 14% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 16.0 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 92 mg | 7% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 2152 mg | 46% | |
*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.
