Wild mushrooms
How to choose: More accurately called specialty mushrooms, earthy varieties such as shiitake, maitake, truffles, oyster, and cremini are carefully cultivated. (Truly wild mushrooms require expert identification; don’t pick them on your own.) Choose firm, undamaged, moisture-free ones. Refrigerate in a paper bag.
Preparation tips: Clean with a damp towel or soft brush; if you must rinse, pat dry immediately. Trim tough stems. Sauté or roast in olive oil with a sprinkling of herbs, or simmer gently in broth until tender. Heap on polenta, pizza, and salads, or eat alone to experience the rich flavor known as umami, Japanese for “delicious.”
Health benefits: Cholesterol-free and low in calories, mushrooms contain essential B vitamins, potassium, and selenium. Many are believed to boost immunity, too.
Wild Mushroom Frittata
(Serves 6–8)
Olive oil cooking spray
1 tablespoon olive oil
1 cup sliced shiitake mushroom caps
1 cup sliced oyster mushrooms
1 medium onion, thinly sliced
2 cloves garlic, minced
1 cup spinach leaves
8 large eggs
1/2 cup low-fat 2-percent milk
1 tablespoon chopped fresh rosemary, to taste
Salt and pepper, to taste
1. Preheat oven to 400°. Lightly coat the inside of a cast-iron skillet with olive oil cooking spray.
2. Heat skillet over medium-high heat and add olive oil. Add mushrooms, onion, and garlic, and sauté until onions are translucent and mushrooms are tender and golden, 6–7 minutes. Reduce heat to medium, add spinach, and cook an additional 3 minutes, stirring occasionally.
3. Meanwhile, in a large bowl, whisk together eggs and milk. Add rosemary and season generously with salt and pepper. Pour egg mixture over mushroom mixture. Transfer skillet to oven and bake about 25 minutes, until eggs are firm through the center and puffed.
| Nutrition Facts Per Serving: |
| Calories: 108 calories |
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| % fat calories: 59 |
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| Fat: 7g |
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| Saturated Fat: 2g |
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| Cholesterol: 213mg |
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| Protein: 8g |
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| Carbohydrate: 4g |
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| Fiber: 1g |
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| Sodium: 81mg |
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