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White Mushroom and Green Chili Sauté

White Mushroom and Green Chili Sauté

Nutrition Facts

Per 280g serving

% Daily Value based on a 2000 kcal diet

Calories 68 kcal
3% DV
Total Fat 1.3g
2% DV
Monounsaturated Fat0.3g
Polyunsaturated Fat0.5g
Saturated Fat0.2g
Total Carbohydrate 11.8g
4% DV
Fiber3.9g
Starch3.3g
Sugars4.6g
Protein 7.1g
14% DV
Plant Protein7.1g

About

A low-calorie mix of mostly sliced white mushrooms with a small amount of green chili peppers. High in water content, modest in protein and fiber, and very low in fat.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Biotin (B7)10.2mcg34%
Choline48.5mg9%
Folate (B9)54.0mcg14%
Niacin (B3)10.1mg63%
Pantothenic Acid (B5)3.9mg78%
Riboflavin (B2)0.9mg73%
Thiamin (B1)0.3mg23%
Vitamin A22.0mcg2%
Vitamin B60.3mg20%
Vitamin C18.4mg20%
Vitamin D0.4mcg2%
Vitamin E0.2mg1%
Vitamin K10.5mcg9%

Minerals

NutrientAmountDV%Half-life
Calcium20.0mg2%
Copper420.0mcg47%
Iron1.6mg9%
Magnesium28.0mg7%
Phosphorus250.0mg36%
Potassium930.0mg20%
Selenium24.0mcg44%
Sodium18.0mg1%
Zinc1.4mg13%

White Mushroom and Green Chili Sauté

Headnote


This is a spare dish, built on contrast rather than ornament: the quiet depth of white mushrooms against the bright heat of green chili peppers. Cooked with discipline, it becomes more than a simple sauté; it is a study in moisture control, tenderness, and clean flavor. The final dish should be glossy, lightly concentrated, and sharply aromatic.

Recipe essentials


  • Dish category: Vegetable sauté

  • Cuisine or origin: Contemporary

  • Course type: Side dish

  • Yield: 1 portion

  • Serving size: 280 g

  • Prep time: 10 minutes

  • Cook time: 8 minutes

  • Total time: 18 minutes

  • Difficulty: Easy


  • Equipment


  • Chef’s knife

  • Cutting board

  • Large sauté pan, 28 cm

  • Wooden spoon or heatproof spatula

  • Kitchen scale


  • Ingredients


    Main component


  • White mushrooms, sliced: 200 g

  • Green chili peppers, sliced: 80 g


  • Method


  • 1. Place the sliced mushrooms and green chili peppers on separate sections of the board. Keep the cuts clean and even so the cooking remains uniform.

  • 2. Set a large sauté pan over medium-high heat. When the pan is hot, add the sliced mushrooms in a single layer. Cook for 4 minutes, stirring only after the first minute, until the mushrooms release their moisture and begin to shrink.

  • 3. Continue cooking for 2 to 3 minutes, stirring occasionally, until the liquid evaporates and the mushrooms take on a light golden edge. They should remain supple, not dry.

  • 4. Add the sliced green chili peppers and cook for 1 to 2 minutes more, tossing steadily, until the chilies soften slightly and their aroma sharpens without losing freshness.

  • 5. Remove the pan from the heat as soon as the vegetables are glossy, tender, and lightly concentrated. The mushrooms should be fully cooked through, with no raw center, and the chilies should remain vivid.


  • Plating and serving


    Transfer the sauté to a warm plate in a compact mound, allowing the mushrooms and chilies to remain distinct. Serve immediately while the vegetables are glossy and the chilies still carry their clean heat.

    Professional notes


  • The mushrooms must be cooked hard enough to drive off moisture; otherwise the dish will taste diluted.

  • Add the chilies late so their freshness survives the heat of the pan.

  • The finished texture should be tender and lightly reduced, never wet or collapsed.
  • VeganVegetarianPaleoGluten-freeDairy-freeWhole30Balanced
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