Diet & Healthy
Sautéed Oyster Mushrooms with Garlic and Shallot, High-Fiber Low-Calorie Diet Dish
Prep
10 min
Cook
15 min
Servings
2
Level
Easy
This simple sautéed oyster mushroom dish with garlic, shallots, and a touch of low-sodium soy sauce has a chewy texture similar to meat, but much lighter on the stomach. It's perfect for a diet menu since it's low in calories and fat, yet still rich in fiber and filling. The flavor is naturally savory from the mushrooms, making it a great pairing with brown rice or a healthy snack on its own."
🧂 Ingredients
🍽️ Servings: 2
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 300 grams oyster mushrooms
- 3 cloves, minced garlic
- 4 cloves, thinly sliced shallots
- 2 pieces, sliced diagonally (optional) curly red chili peppers
- 2 stalks, cut into 2 cm pieces green onion
- 1 tbsp low-sodium soy sauce
- 1 tbsp oyster sauce
- 1 tbsp olive oil or vegetable oil
- 50 ml water
- 1/4 tsp salt
- 1/4 tsp ground pepper
- 1 piece, thinly sliced (optional, for color & fiber) carrot
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👩🍳 Instructions
- 1 Shred the oyster mushrooms by hand into pieces that aren't too large, then wash thoroughly and drain until most of the water has been removed.
- 2 Heat the olive oil in a non-stick pan over medium heat. Sauté the garlic and shallots until fragrant and slightly browned.
- 3 Add the sliced red chili peppers and carrot (if using), and stir briefly until the carrot softens slightly.
- 4 Add the oyster mushrooms and mix well with the seasonings. Cook, stirring occasionally, until the mushrooms release water and start to wilt, about 3-4 minutes.
- 5 Pour in the soy sauce, oyster sauce, salt, and ground pepper. Stir until well combined.
- 6 Add the water and cook over low-medium heat until the liquid reduces and the mushrooms are fully cooked, about 4-5 minutes.
- 7 Add the green onion and stir briefly until wilted. Taste and adjust the salt if needed.
- 8 Remove from heat and serve warm, pairing nicely with brown rice or shirataki rice for a lower-carb diet version.
💡 Tips
• Don't wash the mushrooms under running water for too long, as they easily absorb water and become soggy when cooked.
• Shred the mushrooms by hand instead of cutting them with a knife so the texture stays more natural and absorbs the seasoning better.
• For a lower-sodium version, replace the soy sauce and oyster sauce with a low-salt mushroom broth powder.
• Add diced firm tofu to boost the protein content without adding many calories.
📊 Nutrition Facts / serving
110
Calories (kcal)
5 g
Protein
5 g
Fat
12 g
Carbs
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