Mushroom Stroganoff
Recommended grain: Farro, wheat berries or kumut. This hearty sauce can also top spaghetti squash.
This is a very low calorie yet full-flavored sauce that can top one of the more hardy grains such as wheat berries or faro. Spaghetti squash or chicken would also complement the savory nature of this sauce as well. Using these whole food alternatives increases nutrient intake and decreases simple and processed carbohydrate intake. This dish provides a generous serving a mushrooms and therefore a power house for disease prevention. Mushrooms are fungi and are not classified as a plant food. However, mushrooms are one of the most nutrient dense foods and should be included in a plant based diet when ever possible. When added to meals they offer a savory and satisfying flavor with next to no calories. If you are unfamiliar with whole grains visit the Whole Grain Description page under the Farmacy tab.
This is a very low calorie yet full-flavored sauce that can top one of the more hardy grains such as wheat berries or faro. Spaghetti squash or chicken would also complement the savory nature of this sauce as well. Using these whole food alternatives increases nutrient intake and decreases simple and processed carbohydrate intake. This dish provides a generous serving a mushrooms and therefore a power house for disease prevention. Mushrooms are fungi and are not classified as a plant food. However, mushrooms are one of the most nutrient dense foods and should be included in a plant based diet when ever possible. When added to meals they offer a savory and satisfying flavor with next to no calories. If you are unfamiliar with whole grains visit the Whole Grain Description page under the Farmacy tab.
|
Equipment: Large sauté pan
Medium sauce pan Ingredients: 16 ounces of mushrooms 2 cups stock (vegetable or beef) 1 cup dry red wine 1/2 of a large onion 2 garlic cloves 2/3 cup nonfat Greek yogurt (Fage) salt and pepper 1 tbsp. corn starch 2 cups whole grain |
|
Directions: Begin to cook 2 cups of the chosen whole grain according to the packages instructions. Heat 2 tbsp. of vegetable cooking oil on medium in the sauté pan. Chop the onion and add to the heated pan. Sauté until translucent. Add a pinch of salt and pepper. Add the mushrooms and garlic. Add another pinch of salt and pepper and sauté until softened. Add the wine and stock and bring mixture to boil. Once a boil is reached turn down the heat to low and allow the sauce to a simmer. Sprinkle the corn starch on the simmering mixture. Stir slowly to combined and allow the sauce to thicken. Once the desired thickness has been reached turn remove from the heat and gently stir in the yogurt. Pour onto the chosen starch and top with chopped fresh herbs such as basil or parsley if on hand.
|
Nutrition Facts
Servings 4.0 Amount Per Serving Calories 318 Total Fat 3 g Saturated Fat 0 g Monounsaturated Fat 1 g Polyunsaturated Fat 0 g Trans Fat 0 g Cholesterol 4 mg Sodium 269 mg Potassium 586 mg Total Carbohydrate 49 g Dietary Fiber 8 g Sugars 6 g Protein 17 g Vitamin A 0 % Vitamin C 7 % Calcium 8 % Iron 18 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA |
|
