Oyster Mushroom Saute

Gluten Free
Very Healthy
Health score
67%
Oyster Mushroom Saute
30 min.
4
371kcal

Suggestions

Ingredients

  • servings cheese dry such as parmesean, jack, or romano, optional hard grated
  • medium leeks 
  • teaspoons olive oil 
  • quart oyster mushrooms fresh
  • 0.5  bell pepper red
  • 0.5 cup johannisberg riesling 
  • teaspoon tamari sauce with 1/2 teaspoon water diluted
  • package baked tofu 

Equipment

  • frying pan

Directions

  1. Clean and slice leeks.
  2. Heat olive oil in saute pan, add leeks when hot, and saute for about 10 minutes.
  3. Add a splash of Riesling if leeks begin to stick to the pan. Clean and chop pepper and mushrooms, and dice the tofu.
  4. Add tofu to pan, splash of wine, and cook for a few minutes, then add the oysters, followed a few minutes later by the pepper.
  5. Add wine as needed. In last few minutes, and the tamari.
  6. Serve over rice, sprinkled with hard cheese.

Nutrition Facts

Calories371kcal
Protein26.56%
Fat42.56%
Carbs30.88%

Properties

Glycemic Index
30.25
Glycemic Load
3.27
Inflammation Score
-9
Nutrition Score
29.296521684398%

Flavonoids

Luteolin
0.09mg
Kaempferol
1.79mg
Myricetin
0.15mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:370.59kcal
18.53%
Fat:17.76g
27.33%
Saturated Fat:6.71g
41.95%
Carbohydrates:28.99g
9.66%
Net Carbohydrates:21.24g
7.72%
Sugar:6.27g
6.97%
Cholesterol:30mg
10%
Sodium:340.51mg
14.8%
Alcohol:2.85g
100%
Alcohol %:0.75%
100%
Protein:24.94g
49.87%
Vitamin B3:12.21mg
61.06%
Vitamin B2:0.99mg
58.41%
Phosphorus:450.49mg
45.05%
Vitamin A:1992.62IU
39.85%
Calcium:383.38mg
38.34%
Folate:146.04µg
36.51%
Copper:0.67mg
33.59%
Potassium:1171.51mg
33.47%
Vitamin B5:3.33mg
33.32%
Vitamin C:27.05mg
32.79%
Iron:5.89mg
32.73%
Vitamin K:34.03µg
32.41%
Fiber:7.76g
31.03%
Manganese:0.62mg
30.78%
Vitamin B6:0.48mg
24.14%
Vitamin B1:0.35mg
23.56%
Selenium:15.34µg
21.91%
Zinc:3.05mg
20.31%
Magnesium:71.76mg
17.94%
Vitamin D:1.84µg
12.24%
Vitamin E:1.36mg
9.08%
Vitamin B12:0.32µg
5.3%