The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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7-Minute "Healthy Sautéed" Shiitake Mushrooms
If you like Shiitake Mushrooms with a rich flavor and a tender, meaty texture I recommend "Healthy Sautéing." It is fun to Healthy Sauté, and I think you will be wonderfully surprised by the extra flavor. (Taken from page 405 of the second edition of the World's Healthiest Foods book.)
7-Minute Prep and Cook Time: 7 minutes

Ingredients:
  • 1 lb fresh sliced shiitake mushrooms
  • 5 TBS low-sodium chicken or vegetable broth
  • 1-2 cloves garlic, pressed or finely chopped
  • 3 TBS extra virgin olive oil (or to taste)
  • salt and pepper to taste
  • Optional: 2 TBS each of fresh rosemary, oregano or feta cheese

Directions:

  1. Chop garlic and let sit for 5 minutes.
  2. Remove stems from mushrooms and slice.
  3. Heat 5 TBS broth in a covered stainless steel skillet over medium heat if using a medium-size burner and low heat when using a large burner.
  4. As soon as liquid begins to steam, add Shiitake Mushrooms and cover with a tight fitting lid for 4 minutes. They will begin to release liquid after 2 minutes. After 4 minutes, reduce the heat to low and continue to cook uncovered for 3 more minutes, stirring constantly.
  5. Transfer to a bowl. For more flavor, toss Shiitake Mushrooms with the remaining ingredients while they are still hot. Research shows that fat-soluble vitamins found in foods, such as Shiitake Mushrooms, may be better absorbed when consumed with fat-containing foods like extra virgin olive oil.
Serves 2

Nutritional Profile

Sauteed Shiitake Mushrooms
1.00 serving
(243.80 grams)
Calories: 212

NutrientDRI/DV

 iron20%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 7-Minute "Healthy Sautéed" Shiitake Mushrooms is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Sauteed Shiitake Mushrooms
1.00 serving
243.80 grams
Calories: 212

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
iron3.64 mg201.7good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 7-Minute "Healthy Sautéed" Shiitake Mushrooms

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