Shiitake Mushrooms, Kale, and Sesame
Makes 2 1/2 cups (625 mL)
Shiitake mushrooms are native to China and Japan, where they are used extensively in their cuisines. Now popular around the world, they are found in most supermarkets and are known for their possible anti-cancer benefits. They have a strong earthy flavour and meaty texture and taste very good with a few drops of tamari. Always remove the stems, which are tough, before using the mushrooms, saving the stems for making stock for miso soup.
2 teaspoons (10 mL) coconut or olive oil
1 teaspoon (5 mL) toasted sesame oil
2 cups (500 mL) sliced shiitake mushrooms, stems removed
6 cups (1.5 L) sliced kale leaves
1 cup (250 mL) chopped red bell pepper
1 tablespoon (15 mL) tamari or soy sauce
1 tablespoon (15 mL) rice vinegar
1 tablespoon (15 mL) mirin or other Asian cooking wine
1 tablespoon (15 mL) toasted sesame seeds (see Roasting Spices and Sesame Seeds (Stovetop Method) sidebar)
Heat the coconut and sesame oils in a large skillet over medium heat. Add the mushrooms and cook, covered but stirring frequently, for 3 to 5 minutes, until the moisture has evaporated. Add the kale and bell pepper, cover, and cook for 3 to 5 minutes or until the kale is soft to the bite. Remove from the heat and add the tamari, vinegar, and mirin. Sprinkle the sesame seeds over top and serve.
Per cup (250 mL): calories: 196, protein: 8 g, fat: 9 g, carbohydrate: 26 g (5 g from sugar), dietary fibre: 5 g, calcium: 273 mg, iron: 4 mg, magnesium: 82 mg, phosphorus: 146 mg, potassium: 926 mg, sodium: 483 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.3 mg, niacin: 4 mg, vitamin B6: 1 mg, folate: 66 mcg, pantothenic acid: 0.4 mg, vitamin B12: 0 mcg, vitamin A: 1406 mcg, vitamin C: 324 mg, vitamin E: 2 mg, omega-6 fatty acids: 1 g, omega-3 fatty acids: 0.4 g
Percentage of calories from protein 15%, fat 36%, carbohydrate 46%, alcohol (from mirin) 3%