Fried Oyster Mushrooms and Polenta
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!
(Percentage of daily recommendation)
| Calorie | 434 cal. | (21 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 4.1 μg | (21 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 4.2 mg | (70 %) | ||
| Biotin | 29.1 μg | (65 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 785 mg | (20 %) | ||
| Calcium | 170 mg | (17 %) | ||
| Magnesium | 46 mg | (15 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 9 g |
Preparation steps
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.
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.
Heat the olive oil in a pan. Add oyster mushrooms and scallions and cook over medium heat for about 3 minutes.
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.
Grate Gouda and sprinkle over the mushrooms. Season to taste with salt and serve with polenta.