healthy food for kids

Mushrooms

Many mushroom species are high in dietary fiber, protein, and vitamins such as thiamine, riboflavin, niacin, biotin, Cobalamins, and ascorbic acid. Mushrooms are also a source of some minerals, including selenium, potassium and phosphorus with no sodium . Most mushrooms that are sold in supermarkets have been commercially grown on mushroom farms.

Today there are literally thousands of varieties of this fleshy fungus. Sizes and shapes vary tremendously and colors can range from white to black with a full gamut of colors in between. The cap’s texture can be smooth, pitted, honeycombed or ruffled and flavors range from bland to rich, nutty and earthy. The cultivated mushroom is what’s commonly found in most U.S. supermarkets today. However, those that readily excite the palate are the more exotic wild mushrooms.

Wild mushrooms are more delicious than the farm variety and can be obtained at a farmer’s market or specialty grocer. Unless you really know what you are doing, do not attempt to pick wild mushrooms yourself from any forest area or your backyard. Most species of mushrooms are toxic and identifying edible from toxic ones can be a challenge.

Bugs love dried mushrooms. Although dried mushrooms have a richer flavor, try the fresh variety – this is a sure way to avoid having tiny bugs crawling inside. Besides, it’s difficult to know how long the mushrooms have been sitting in the warehouse or store shelf.

Here’s a traditional steak and mushroom recipe that has been in my recipe book for the past 15 years.

PEPPER STEAK and MUSHROOMS
Preparation time: 45 minutes
Serves 4

Ingeredients for Pepper Steak Steak & Mushrooms

Mushroom Preparation Ingredients

  • 1 tablespoon unsalted butter
  • 1 onion, diced
  • 1 pound fresh mushrooms, sliced thick
  • 1 cup good red wine
  • 1/3 cup chicken broth
  • 1 tablespoon flour

Pepper Steak Ingredients

  • 1 tablespoon unsalted butter
  • 1 pound top sirloin steak, fat trimmed, cut into four pieces
  • Coarse pepper
  • Kosher salt

Directions
In a large skillet, melt butter on medium high till sufficiently hot.
Add onion and mushrooms stirring to evenly coat the butter. Adjust heat to maintain a slow simmer, cover and cook for 5 minutes, then uncover and cook for another 10.
Add wine and broth, cook for 5 minutes.
Sprinkle flour over top, gently whisk into sauce and cook until just thick, 1 – 2 minutes. T
Transfer to another dish and cover.

While sauce cooks, prep steaks by pounding between sheets of waxed paper with a mallet or rolling pin until half-inch thick.
Generously season both sides with pepper and salt.

Melt butter in same skillet (don’t worry if some sauce is left) over medium high.
Add meat; cook until done, about 2 minutes per side for medium rare.
Transfer meat to warm plates.
Return sauce to skillet, stir in meat juice.
Top the steaks with sauce. Serve immediately and enjoy!

Nutritional Information:

Amount Per Serving – 1/2 cup Calories: 338
Total Fat 14g
Saturated Fat 7g
Cholesterol 90mg
Sodium 127mg
Total Carbohydrates 10g
Dietary Fiber 2g
Protein

 

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