Dude food is a reality, there are some things guys just love to eat and can eat almost daily. But some of the food men love, isn’t the best for their health.
Too much of a good thing is bad so moderation is key. But it’s also the side dishes that can elevate a meal from being a bad choice to being an okay choice.
In 2015 the University of Florida Institute of Food and Agricultural Sciences did an interesting study.
They found that the humble mushroom and in particularly the Shiitake mushroom boosts immunity. To summarise they concluded that mushrooms are packed “with meaty flavour, a hearty texture and very few calories, carbs, and sodium, mighty mushrooms are just what the men in your life need to stay lean, healthy and strong.”
If prepared correctly (not boiled to a pulp) it’s the nutrients in mushrooms that can and will elevate your meal and possibly make it a healthy one. Mushrooms are also an easy add to many recipes, including your favourite salads when braai’ing.
June is Men’s Health month, so it’s the perfect time to consider what is on your plate and to take small steps to making healthier (but still tasty) choices.
A mushroom will help you reach this goal without compromising those “manly taste buds.”
Creamy Baked Chicken Breasts with Mushrooms & Parmesan Cheese
(Serves 4)
Ingredients
15ml + 15ml olive oil
4 thick chicken breast fillets
3ml paprika
2 garlic cloves, crushed
300g portabellini mushrooms
60g butter
15ml cake flour
250ml chicken stock
250ml cream
80g parmesan cheese, grated
½ bunch spinach, chopped
milled black pepper
10ml lemon zest
30ml flat leaf parsley, chopped
Method
Heat 15ml oil in a casserole and season each chicken breast with paprika.
Sear the chicken breasts for 3 – 4 minutes per side. Transfer to a plate and set aside.
Add the remaining olive oil and fry the garlic and mushrooms.
Return the chicken breasts to the casserole and set aside.
Melt the butter in a pan stir in the flour until it thickens.
Whisk in the chicken stock, cream, half of the Parmesan cheese and cook for 3 – 4 minutes.
Return the casserole to the stove and pour the cream sauce over the top. Cover and simmer for 5 – 10 minutes, or until the chicken breasts are tender.
Add the spinach and let simmer for another 2 – 3 minutes.
Season well with pepper, and add the lemon zest, parsley and top with the remaining Parmesan cheese.
Serve with pasta or mashed potatoes and seasonal vegetables.
Recipe and Picture from SA Mushroom Farmer's Association