Health

Stir-Fried Wild Mushrooms in Oyster Sauce

Stir-Fried Wild Mushrooms in Oyster Sauce

Ingredients

  • Oyster sauce:
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1/4 cup oyster sauce (such as Kame)
  • 2 tablespoons low-sodium soy sauce
  • 1 1/2 tablespoons sake (rice wine)
  • 1 teaspoon sugar
  • 1 teaspoon cornstarch
  • 1/2 teaspoon toasted or regular sesame oil
  • Stir-fry:
  • 1 1/2 tablespoons vegetable oil
  • 1/4 cup chopped green onions
  • 1 1/2 tablespoons minced garlic
  • 1 1/2 tablespoons minced fresh ginger
  • 6 cups cremini mushrooms, quartered (about 3/4 pound)
  • 5 cups shiitake mushroom caps, halved (about 3/4 pound)
  • 4 cups oyster mushroom caps, halved (about 1 pound)
  • 2 tablespoons sake (rice wine)
  • 4 1/2 cups hot cooked basmati rice

Preparation


To prepare oyster sauce, combine chicken broth through sesame oil in a small bowl. Set aside.

To prepare stir-fry, heat vegetable oil in a wok or large Dutch oven over high heat. Add onions, garlic, and ginger; stir-fry 10 seconds. Add mushrooms and 2 tablespoons sake. Partially cover, reduce heat to medium, and cook 4 minutes. Increase heat to high. Add oyster sauce; stir-fry 4 minutes or until mushrooms are tender. Serve over rice.


  • Yield: serves 6 (serving size: 3/4 cup stir-fry and 3/4 cup rice)

Nutritional Information

Calories per serving: 300
Caloriesfromfat per serving: 7%
Fat per serving: 2.3g
Saturated fat per serving: 0.3g
Monounsaturated fat per serving: 0.5g
Polyunsaturated fat per serving: 1g
Protein per serving: 12g
Carbohydrate per serving: 56g
Fiber per serving: 4.4g
Cholesterol per serving: 0.0mg
Iron per serving: 5.3mg
Sodium per serving: 733mg
Calcium per serving: 15mg

Good to Know

Watch your sauce portions to limit high sodium intake. Try using olive oil instead of vegetable oil to get monounsaturated fats.