Sautéed Green Beans and Mushrooms: Healthy & Delicious!
Sautéed Green Beans and Mushrooms: Healthy & Delicious!
Easy Green Bean and Mushroom Stir-Fry Recipe
Let’s add some vibrant green to your healthy meal with this delicious sautéed green bean and mushroom dish! Green beans are a fantastic choice for a healthy diet, boasting low calories and being rich in vitamins and fiber. They are particularly good for weight management and contain Vitamin K, which is crucial for strong bones and may help reduce the risk of fractures. Additionally, green beans are packed with lutein, a potent antioxidant beneficial for eye health. Their low glycemic index also makes them a suitable option for individuals managing diabetes, and they can aid in lowering cholesterol levels. Rich in folate and iron, green beans are also highly recommended for pregnant women. This recipe pairs them with flavorful dried shiitake mushrooms, creating a dish that’s both nutritious and incredibly tasty, perfect for the whole family!
Main Ingredients- 1 large bowl of frozen green beans
- 1 handful of ready-to-cook dried shiitake mushrooms
- 1 Tbsp minced garlic
Seasoning- 3 Tbsp oyster sauce
- 1 tsp soy sauce
- 1 Tbsp sesame seeds
- 3 Tbsp oyster sauce
- 1 tsp soy sauce
- 1 Tbsp sesame seeds
Cooking Instructions
Step 1
Start by preparing your frozen green beans. You can use them directly without thawing.
Step 2
Bring a pot of water to a rolling boil. Carefully add the green beans and blanch them for about 1 minute. This quick blanching step is key to maintaining their crisp texture and ensuring they absorb the flavors of the sauce beautifully, preventing them from becoming tough.
Step 3
Immediately after blanching, drain the green beans and rinse them under cold running water to stop the cooking process and preserve their vibrant green color. Drain thoroughly and then cut them into bite-sized pieces, about 2-3 cm long. Trim off any tough ends or unsightly parts.
Step 4
For this recipe, I’m using convenient ‘Spring Story Mushroom Farm’ ready-to-cook dried shiitake mushrooms. They save a lot of preparation time, making the cooking process much smoother.
Step 5
Take a handful of the dried shiitake mushrooms and add them directly to boiling water. Cook for about 3-5 minutes. There’s no need to pre-soak them! The resulting mushroom broth is packed with flavor.
Step 6
Don’t discard the flavorful mushroom broth you just made! It’s incredibly nutritious and can be used as cooking water for your rice, infusing it with a wonderful shiitake mushroom aroma. It’s an eco-friendly tip that adds extra health benefits to your meal.
Step 7
Heat a skillet or wok over medium-low heat with a little cooking oil. Add the minced garlic and sauté until fragrant, about 30 seconds. Then, add the blanched green beans and the cooked shiitake mushrooms to the pan. Stir-fry them together until they are well combined.
Step 8
Once the vegetables are lightly sautéed, add the oyster sauce (3 Tbsp). Stir well to coat all the ingredients evenly. Oyster sauce provides a rich umami flavor that enhances the overall taste.
Step 9
Next, add the soy sauce (1 tsp). You can adjust the amount of soy sauce and oyster sauce to your personal preference. It’s always a good idea to start with a smaller amount and taste before adding more.
Step 10
Finally, sprinkle in the sesame seeds (1 Tbsp) and give everything a final quick stir. Your incredibly simple and healthy Sautéed Green Beans and Mushrooms are ready! This dish offers a delightful crunch, aromatic mushrooms, and a savory sauce, making it a delicious side dish that both children and adults will love. Enjoy your healthy creation!
