EatSmarter exclusive recipe

Fried Oyster Mushrooms and Polenta

4
Average: 4 (2 votes)
(2 votes)
Fried Oyster Mushrooms and Polenta

Fried Oyster Mushrooms and Polenta - Vegetarian goodness: Very delicious and quickly prepared

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Health Score:
Health Score
9,2 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
434
calories
Calories

Healthy, because

Even smarter

Nutritional values

This light main course is not only popular with lacto-vegetarian vegetarians. The delicious mushroom dish provides plenty of muscle-strengthening protein without meat or fish; oyster mushrooms provide a lot of vegetable protein. Also included: plenty of fibre and gently draining potassium.

A strong pinch of chopped parsley does the dish equal justice in terms of taste and vitamin C kick. Delicious with a little fried garlic!

1 serving contains
(Percentage of daily recommendation)
Calorie434 kcal(21 %)
Protein15 g(15 %)
Fat14 g(12 %)
Carbohydrates60 g(40 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.1 μg(21 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.9 mg(82 %)
Niacin12.6 mg(105 %)
Vitamin B₆0.3 mg(21 %)
Folate41 μg(14 %)
Pantothenic acid4.2 mg(70 %)
Biotin29.1 μg(65 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C19 mg(20 %)
Potassium785 mg(20 %)
Calcium170 mg(17 %)
Magnesium46 mg(15 %)
Iron3.5 mg(23 %)
Iodine45 μg(23 %)
Zinc2.2 mg(28 %)
Saturated fatty acids3.5 g
Uric acid165 mg
Cholesterol6 mg
Development of this recipe:

Ingredients

for
2
Ingredients
5 ounces
1 bunch
Scallions (about 100 grams)
14 ounces
2 tablespoons
2 sprigs
1 piece
Gouda cheese (about 20 grams)
Preparation

Kitchen utensils

1 Pot (with lid), 1 Whisk, 1 Cutting board, 1 Large knife, 1 Small knife, 1 large Non-stick pan, 1 Slotted spatula, 1 Measuring cups, 1 Fine grater

Preparation steps

1.
Fried Oyster Mushrooms and Polenta preparation step 1

Boil 650 ml (approximately 2 3/4 cups) of water in a pot and add salt. Sprinkle in cornmeal while stirring and bring to a boil. Cover and cook on low heat for about 12 minutes, stirring constantly.

2.
Fried Oyster Mushrooms and Polenta preparation step 2

Meanwhile, rinse scallions, trim and cut into 1 cm (approximately 1/2-inch) thick pieces. Trim oyster mushrooms and cut into 1 cm (approximately 1/2-inch) wide strips.

3.
Fried Oyster Mushrooms and Polenta preparation step 3

Heat the olive oil in a pan. Add oyster mushrooms and scallions and cook over medium heat for about 3 minutes.

4.
Fried Oyster Mushrooms and Polenta preparation step 4

Rinse rosemary, shake dry, pluck off the needles, chop coarsely and add to the vegetables. Season with salt and pepper and fry for another 2 minutes.

5.
Fried Oyster Mushrooms and Polenta preparation step 5

Grate Gouda and sprinkle over the mushrooms. Season to taste with salt and serve with polenta.