Fried Oyster Mushrooms
Vitamin D and the mineral calcium are a bone-strengthening duo. Together they fight against osteoporosis, with Vitamin D promoting the absorption of calcium in the intestine and its incorporation into the bones. There is also plenty of vitamin C, which is involved in collagen stabilisation and thus helps to keep the joints fit.
Can't get a fresh chervil? Use chives instead. Another good substitute is frozen herbs, which taste great and are just as healthy.
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.5 g | (25 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 39.6 μg | (66 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 12.3 mg | (103 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 119 μg | (40 %) | ||
| Pantothenic acid | 34 mg | (567 %) | ||
| Biotin | 35.7 μg | (79 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 120 mg | (126 %) | ||
| Potassium | 1,185 mg | (30 %) | ||
| Calcium | 349 mg | (35 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 150 mg | |||
| Cholesterol | 195 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 large Kohlrabi (500 grams)
- 2 small shallots
- 9 ozs Oyster mushrooms
- 1 oz Parmesan
- 1 tsp butter
- ¾ cup Vegetable broth
- ¾ cup Soy creamer
- 2 Tomatoes (about 160 grams)
- 2 sprigs parsley
- 2 sprigs Chervil
- salt
- peppers
- 2 eggs
- Pastry flour
- 2 Tbsps olive oil
Preparation steps
Trim kohlrabi, peel and cut into 1 cm (approximately 1/2 inch) thick sticks.
Peel shallots and cut into small cubes. Clean oyster mushrooms. Finely grate the cheese.
Heat the butter in a pot and cook shallots while stirring until translucent, 2-3 minutes.
Add kohlrabi. Add broth and soy creamer and bring to a boil. Cook for 12 minutes over medium heat.
Meanwhile, rinse tomatoes and cut into quarters, taking care to remove the stems. Seed tomatoes and cut into fine strips. Rinse herbs, shake dry, pluck leaves and chop coarsely. Mix tomatoes and herbs with kohlrabi at the end of the cooking time. Season with salt and pepper and keep warm.
Beat the eggs in a bowl with cheese and season with pepper.
Dredge oyster mushrooms in flour, shaking off excess flour. Heat oil in a non-stick pan.
Dip mushrooms in cheese-egg mixture and fry in hot oil over medium heat until golden brown, turning once.
Drain mushrooms on paper towels. Sprinkle with salt to taste and serve with the vegetable ragout.