According to Reader’s Digest, ‘Mushrooms are rich in disease-fighting phytochemicals, and eating them regularly has been linked to a lower risk of breast cancer in studies of Chinese and Korean women. Mushrooms also prevent prostate cancer cells from multiplying in mice — and might do the same in men.’ A link on the USDA website cites mushrooms as a rich source of Vitamin D. Plus, they are low in fat and tasty too.
A quick calorie count of the recipe online (based on 5 servings) shows only 78 calories per serving; 28 calories from fat; 5 g protein; and no cholesterol. It is also very high in iron and dietary fiber. If you are watching your sodium intake, reduce the salt or soy sauce amounts.
There are many variations to this Indo-Chinese dish, but the recipe below is very easy to make. Check out this CNN Travel article for an introduction to the entry of Indo-Chinese cuisine to India.
Chilli Mushroom Gravy
- 24 oz white button mushrooms (I use a pack from Costco)
- 3 tsp oil
- 4 big garlic flakes (chop fine)
- 1 large onion -about 2 cups (sliced)
- 5-6 green chillies (slit) – I use about 8 for a spicy kick to the dish
- 1 tsp ginger paste
- 1 tsp white pepper (optional)
- 2 Tbsp soy sauce
- 1/2 to 1 tsp salt – to taste
- pinch MSG (optional)
- 1 Tbsp cornstarch
- 2 Tbsp water
1) Clean** and quarter the mushrooms. Set aside.
2) Heat a large, wide pan on medium flame, and add oil.
3) When the oil is hot, add the chopped garlic and saute for a few seconds till it sizzles.
4) Raise flame to medium-high. Add the slit green chillies and saute till they sizzle and pop – this ensures that the flavor of the green chillies are released into the oil. Be careful that they do not splatter onto your hand or face.
5) Add the ginger paste and the onions; saute till light brown.
6) Now, add the mushrooms and 1/2 tsp salt. Saute till it releases moisture & starts to wilt slightly.
7) While mushrooms are cooking, mix the cornstarch & water in a small bowl, making sure there are no lumps; set aside.
8) When mushrooms are ready, add the white pepper, MSG (if using) & soy-sauce, and stir fry for a few more seconds.
9) Pour in the cornstarch mixture and cook for a minute, stirring well to coat the mushrooms. The sauce will change to a darker color when it is cooked.
10) Serve on hot steamed white/brown rice or with quinoa.
**FOR MUSHROOM STORAGE & CLEANING TIPS: http://allrecipes.com/video/11/how-to-clean-mushrooms/detail.aspx