Your Recipe

Garlic Mushrooms Cauliflower Skillet

Zutat  Menge  Kalorien 
Blumenkohl 420g 105kcal
Zwiebeln 104g 42kcal
Petersilie 3.8g 1kcal
Butter ohne Salz 56g 402kcal
Pilz weiss 500g 110kcal
Knoblauch 12g 18kcal
Olivenöl 14g 124kcal
frische Petersilie 7.6g 3kcal
Thymian frisch 0.91g 1kcal
Gemüsebrühe[pl:]Bulion warzywny 15.31g 1kcal

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
4 tablespoons unsalted butter (or ghee)
1 tablespoon olive oil
1/2 onion, chopped
1/2 head cauliflower, cut into florets
1 pound (500 g) mushrooms, cleaned
2 tablespoons low sodium vegetable stock
1 teaspoon fresh thyme leaves, chopped
2 tablespoons fresh parsley, chopped
4 cloves garlic, minced
Salt and pepper, to taste
DIRECTIONS

1. To make the sauteed cauliflower and mushrooms skillet: Heat the butter and oil in a large pan or skillet over medium-high heat. Sauté the onion until softened (about 3 minutes).

2. Add the mushrooms and cook for about 4-5 minutes on all sides. Make sure the mushrooms render as much moisture as possible. Brown them a little more if necessary, to avoid the side dish becoming soggy at the end. Keep an eye on it so they don’t burn either ;)

3. Once mushrooms are well browned, add cauliflower florets. Cook until golden and crispy on the edges, about 8-10 minutes. Veggies must be well browned.

4. Pour in the vegetable stock and cook for 2 minutes, to reduce the sauce slightly.

5. Add thyme, 1 tablespoon of parsley, and garlic. Cook the mushrooms and cauliflower for half a minute, until fragrant. Season generously with salt and pepper, to taste, sprinkle with remaining parsley, and serve the garlic butter mushrooms and cauliflower skillet immediately. Enjoy!

Nährwertangaben 
Portionsgröße  283 g | ml
Menge pro Portion  201
843
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  12g 60%
Natrium 54mg 2%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  4.4g 16%
Zucker  5.7g
Protein  14g 27%
Vitamin D 0.3mcg 1%
Kalzium 47mg 4%
Eisen  1.4mg 8%
Kalium 783mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 108.759 mcg 12%
Thiamin [B1] 0.176 mg 15%
Riboflavin [B2] 0.585 mg 45%
Niacin [B3] 5.144 mg 32%
Pantothensäure [B5] 2.651 mg 53%
Vitamin B6 0.395 mg 23%
Cobalamin [B12] 0.074 mcg 0%
Folat [B9] 90.984 mcg 0%
Vitamin C 60.265 mg 67%
Vitamin D 0.25 mcg 1%
Vitamin E 0.954 mg 6%
Vitamin K 67.534 mcg 56%
Betain 11.78 mg 0%
Cholin 26.926 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  13.3 g 5%
Sugars 5.7 g 11%
Ballaststoffe  4.4 g 16%
Carbohydrate 13.3 g 0%
Netto-Kohlenhydrate 7.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.39 g 0%
Arginin 0.242 g 0%
Asparaginsäure 0.485 g 0%
Cystein 0.041 g 0%
Glutaminsäure 0.822 g 0%
Glycin 0.209 g 0%
Histidin 0.142 g 0%
Isoleucin 0.191 g 0%
Leucin 0.295 g 0%
Lysin 0.395 g 0%
Methionin 0.067 g 0%
Phenylalanin 0.196 g 0%
Prolin 0.193 g 0%
Serin 0.229 g 0%
Threonin 0.233 g 0%
Tryptophan 0.074 g 0%
Tyrosin 0.123 g 0%
Valin 0.449 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 46.62 mg 4%
Kupfer 0.47 mg 52%
Fluorid 1.73 mcg 0%
Eisen  1.41 mg 8%
Magnesium 32.46 mg 8%
Mangan 0.31 mg 14%
Phosphor 171.2 mg 14%
Kalium 782.74 mg 17%
Selen 12.95 mcg 24%
Natrium 53.86 mg 2%
Zink 1.05 mg 10%
andere
Nährstoff Menge  DV
Wasser 245.887 g 0%
Asche 2.169 g 0%