Advertisement More than 3,000 different types are found in the United States alone, the most common edible ones being crimini, shiitake, oyster, enoki, portobello and porcini. Mushrooms are very versatile; they can be found atop a salad or steak, deep fried or stir fried, grilled or baked, and fresh, dried or canned.
The nutrient content of mushrooms depends upon the quality of soil in which they were grown. Mushrooms prefer dark, moist conditions and do not require photosynthesis, so they can thrive year round in the right temperature. Mushrooms are very low in calories; contain fiber, which helps to fight obesity, heart disease and certain types of cancers; and have protein, which helps build muscle and repair tissue.
Several vitamins and minerals can be found in mushrooms, too. Riboflavin helps to maintain healthy skin and is essential in the utilization of other vitamins, while niacin helps with many of the body’s metabolic processes. Minerals, such as potassium, magnesium, phosphorous and zinc, are vital in nerve conduction, cell growth, preventing anemia and many other chemical reactions of the body.
The antioxidant selenium may protect cells against the damaging effects of free radicals and may play a role in heart disease, cancer and other diseases.
When choosing mushrooms, look for plump, firm fruit with an earthy smell. Avoid discolored mushrooms that are slippery, and bypass mushrooms that have the gills showing, as this indicates over ripeness. There is no need to wash mushrooms; instead tap them on the counter to loosen any foreign matter before slicing or preparing. Keep them refrigerated on a tray, and cover with paper towel for up to 5 to 6 days.
The following recipe contains the tasty portobello mushroom.
Chicken Portobello Hoagie
1 pound skinless, boneless chicken breast, cut up
1 pound portobello mushrooms, sliced
1 each green pepper, red pepper, yellow pepper and orange pepper sliced
1 red onion sliced
1 garlic clove minced
2 cups chicken broth
1/2 cup balsamic vinegar
1/4 cup flour
1/2 cup provolone cheese, shredded
2 hoagie buns
Brown chicken, add mushrooms, onion and garlic; cook until tender. Add peppers. In a bowl, mix balsamic vinegar, broth and flour; pour over chicken, mushrooms and peppers. Cook until broth thickens and peppers are desired doneness. Slice hoagie buns and open, spoon mixture over the top of each bun for an open-faced sandwich. Sprinkle with cheese and put under broiler until cheese melts.
Makes 4 servings.
Per serving: 410 calories, 36 grams protein, 40 grams carbohydrate, 4.5 grams fiber, 9 grams fat, 575 milligrams sodium.
Jill Wenthe is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
