Recipe: Cancer-Fighting Shiitake Mushroom Medley
Cold salads can start to lose their appeal in the fall, but a colorful dish of sautéed veggies can hit the spot and help supply your daily 5 – 9 servings. Oriental mushrooms such as shiitakes can reduce the risk for breast cancer in older women.
Makes about eight ½ c. servings.
1 T. olive oil
2 c. shiitake mushrooms, sliced
2 c. carrots, cut into matchstick size
1 c. snow peas, sliced diagonally
1 c. (8-oz can) water chestnuts, sliced
Teriyaki Sauce
3 T. soy sauce
1 clove garlic, pressed
1 tsp. lemon juice
½ tsp. honey
1/8 tsp powdered ginger
1/8 tsp. red pepper flakes
¼ c. slivered almonds (optional)
- In a small bowl, whisk together teriyaki sauce ingredients.
- Cut up vegetables.
- Heat oil in a large sauté pan with lid. Add carrots, cover and sauté about three minutes over medium heat. (Add a bit of water if needed.) Add mushrooms and teriyaki sauce. Cook, covered, additional 3 – 5 minutes, or until carrots are barely soft. Add snow peas and water chestnuts. Cook 1 – 2 minutes longer.
- Serve sprinkled with slivered almonds.
NOTE: If you don’t want to bother making teriyaki sauce, just sauté the vegetables and dress with a sesame ginger salad dressing.
Nutritional Information per Serving: 75 calories, 2.3 g protein, 9.9 g carbohydrates, 3.5 g fat (.4 g saturated), 0 mg cholesterol, 2.3 g fiber, 403 mg sodium.
