Low Sodium Stir-Fried Mushrooms
Delight your palate with this quick and flavorful recipe for Low Sodium Stir-Fried Mushrooms—perfect for those seeking a healthier twist on classic stir-fry dishes. Packed with the earthy umami of cremini mushrooms and enhanced by a fragrant blend of sesame oil, ginger, and garlic, this dish features a low-sodium soy sauce marinade balanced with a hint of sweetness from honey or maple syrup. Ready in under 20 minutes, this recipe is ideal for busy weeknights and makes a versatile side dish or topping for steamed rice or quinoa. With optional crushed red pepper flakes for a spicy kick, it caters to both mild and bold flavor preferences. This easy, heart-healthy recipe is a great addition to any meal plan focused on minimizing sodium without compromising on taste!
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Recipe Information
Ingredients
- 400 grams Cremini mushrooms (or button mushrooms)
- 1 tablespoon Sesame oil
- 2 cloves Garlic (minced)
- 1 teaspoon Fresh ginger (grated)
- 1 tablespoon Low sodium soy sauce
- 1 teaspoon Rice vinegar
- 1 teaspoon Honey (or maple syrup for vegan option)
- 2 stalks Scallions (thinly sliced, green parts only)
- 0.25 teaspoon Crushed red pepper flakes (optional)
- 0.25 teaspoon Freshly ground black pepper
Instructions
Clean the mushrooms by wiping them with a damp paper towel. Trim the stems if necessary and slice the mushrooms evenly, about 1/4 inch thick.
In a small bowl, combine the low sodium soy sauce, rice vinegar, and honey (or maple syrup). Stir well and set aside.
Heat a large non-stick skillet or wok over medium-high heat. Add the sesame oil and swirl to coat the pan.
Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until aromatic, taking care not to let it burn.
Add the sliced mushrooms to the skillet in a single layer. Stir-fry for 5-6 minutes, stirring occasionally, until the mushrooms are tender and beginning to release their juices.
Pour the soy sauce mixture over the mushrooms and toss to coat evenly. Stir-fry for an additional 1-2 minutes as the sauce thickens slightly.
Remove the skillet from the heat and season with freshly ground black pepper to taste. Sprinkle with thinly sliced scallions and optional red pepper flakes for a bit of heat.
Serve immediately as a side dish, or pair with steamed rice or quinoa for a complete meal. Enjoy!
Nutrition Facts
Calories |
267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.4 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 602 mg | 26% | |
| Total Carbohydrate | 25.1 g | 9% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 14.8 g | ||
| Protein | 15.0 g | 30% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 41 mg | 3% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1428 mg | 30% | |
*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.
