Pan Roasted Chanterelles
This high-fiber dish contains two thirds of your daily iron requirement, which is essential in blood formation and helping the oxygen supply of the blood cells.
This method of preparation is suitable for a variety of mushrooms, not just chanterelles.
(Percentage of daily recommendation)
| Calorie | 248 cal. | (12 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.9 μg | (15 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 41.6 μg | (69 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.2 mg | (93 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 45 μg | (15 %) | ||
| Pantothenic acid | 3.5 mg | (58 %) | ||
| Biotin | 22.1 μg | (49 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 815 mg | (20 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 9.6 mg | (64 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 10 ozs Chanterelle
- 1 onion
- 1 bunch Chives
- 2 Tbsps vegetable oil
- salt
- peppers
- ¾ cup Soy creamer
- 1 Tbsp whole-grain Mustard
Preparation steps
Clean chanterelles. (Heavily soiled mushrooms can be rinsed and then dried in a salad spinner.)
Peel the onion and finely chop.
Rinse the chives, shake dry and cut into small rings.
Heat oil in a pan over high heat. Add mushrooms and cook, stirring frequently, until browned, 3-4 minutes.
Add onion and cook over medium heat, stirring frequently, 2-3 minutes. Season with salt and pepper.
Add soy creamer and let it boil until creamy, about 2 minutes.
Season with salt and pepper, stir in the mustard, sprinkle with chives and serve.