Portobello Broccoli Stir-fry


Portobello Broccoli Stir-fry

Contact info

Serves: 4


Preparation time:
10 minutes


Cooking time:
15 minutes


Ingredients

2 cups of leftover cooked rice
1 packet Portobello mushrooms
1 medium onion, chopped
1 garlic clove, minced
2 cups fresh broccoli florets
1 cup frozen peas
Cooking oil


Sauce:

¼ cup water
2 Tbsp. Soy Sauce
1 Tbsp Hoisin Sauce
2 tsp. Cornstarch
1 tsp. Honey

Method

  1. Combine all sauce ingredients in small non-metal bowl and mix well. Set aside.
  2. Using a small metal spoon, scrape the underside of mushroom caps to remove dark gills and stems. Gently peel off the “skin” from the top of the mushrooms before slicing into strips.
  3. Spray a large non-stick frying pan with non-stick cooking spray or place a small amount of cooking oil to cover the base of the pan when hot. Add mushrooms, onion, and garlic; cook for 3 minutes while stirring.
  4. Add broccoli and 1/4 cup water; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender, stirring occasionally. Add sauce; cook and stir 2 to 3 minutes or until bubbly and thickened. Mix in the rice, or serve over rice if preferred.



I have to admit that our grocery bill is a lot less than it used to be, which makes sense now that we are eating three to four mushroom meals a week instead of chicken/ meat dishes. We managed to eat all four meals this week (so far we have only eaten three), and I’ve found that it’s generally easier to wake up in the morning if I haven’t had a heavy supper the night before. I quite liked this recipe because Kayla loves rice and I often have leftover rice in the fridge. Shelli refuses to eat broccoli unless it’s been drowned in cheese sauce, and so I thought I’d see if she would like it. It had also been a hectic day and I wanted something quick but also something quite substantial – so the “meaty” nature of the Portobello mushrooms seemed like a good idea. I also had some leftover from our Indulgent Portobello Burgers we made last week.

To be fair, I think this is going to become a once-a-week meal for us. It’s such a good way to use up leftover vegetables and rice, it was so quick – and we ate the lot. If you think about it – you’re also cutting down on costs because that’s four meals a month you don’t have to pay for. It gets the thumbs-up from me.



White button says:

Chatted to Big Brown this week and now know why Stephen feels so much better in the morning after a mushroom dinner the previous night…

Fresh mushrooms are a low density energy food (low in calories and fat) which means that one can enjoy larger, more satisfying portions and still lose weight! Here’s a great example: a whole punnet of mushrooms (i.e. 250gms) contains only 50 calories whilst a measly 120gm of high density red meat (high in calories and fat) contains 340 calories! Quite scary when you think that most men can eat a 500gm steak and think nothing of it (until the next morning of course!)



Mmmm – this was nice. It wasn’t as mouth-wateringly wonderful as the Burgers or Pasta – but we were all hungry, cold and tired, and so this worked perfectly. I am not a great fan of vegetables (I far prefer eating salad) but it’s definitely better than eating broccoli on its own. And I loved the sauce. I didn’t miss having meat or chicken at all – but if we had any leftover, it would be very easy to add. And Kayla was pretty happy because it had rice. I think the honey also took away some of the saltiness of the soy sauce, which makes it perfect for kids. (Steve also chopped the broccoli quite finely because Kayla’s not mad about it either!) She is getting quite used to this new way of eating – we’ve had no mushroom-related complaints the whole week! She was even eating raw mushrooms as Stephen sliced them!!

Oh, and I lost 1kg this week!



White button says:

Firstly, us mushroom mateys are filling our ‘cups’ with some fizz to celebrate your 1kg loss this week! Isn’t that feeling just sooo much better than living down the Flapjack disaster?? Secondly… because you did so well, we thought you should have some more good news… mushrooms count as one of our 5-a-day fruit and vegetables (an 80g serving provides one portion) so there’s a relief!



I just wanted rice on it’s own but Daddy said no. I don’t like the green bits but Mommy said they were chopped dinosaur ears so I ate some of them.



White button says:

A kiss for Mummy this week – she is so clever to make your veggies sound exciting! Now, here’s something equally clever you can whisper into Daddy’s ears– maybe he should try and use those cute little baby button mushrooms for your next mushroom meal – they look just perfect for children!

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