Garlic-sautéed oyster mushrooms for a simple heart-smart dish

Wok on a set table with sautéed and seasoned oyster mushrooms.

By Teladoc Health

Wok on a set table with sautéed and seasoned oyster mushrooms.
Garlic-sautéed oyster mushrooms for a simple heart-smart dish
Prep Time 10 minutes
Cook Time 10 minutes
Servings 2 servings
Serving Size Small bowl

Oyster mushrooms bring a delicate, savory flavor and satisfyingly meaty texture to this quick side dish. They are naturally low in fat and sodium and provide fiber, potassium and B vitamins. Sautéing them in olive oil instead of butter adds unsaturated fat, while garlic, lemon and herbs build bold flavor with only a modest amount of salt.

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Ingredients

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Preparation

  1. Gently wipe the mushrooms clean with a damp towel. Trim away any tough stem ends, then tear or slice large mushrooms into bite-size pieces.
  2. Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms in an even layer. Cook undisturbed for 3 to 4 minutes, until browned on the bottom.
  3. Stir and continue cooking for 2 to 3 minutes, until the mushrooms are tender and their released moisture has evaporated.
  4. Reduce the heat to medium. Add the garlic, thyme, black pepper, and salt. Cook for 30 to 60 seconds, stirring constantly, until fragrant.
  5. Remove from the heat. Stir in the lemon juice and parsley, then serve warm.

Heart-smart serving suggestions

  • Spoon over quinoa, farro or brown rice for a fiber-rich whole grain pairing
  • Serve alongside roasted salmon, skinless chicken, or a lemony white bean salad for satisfying protein
  • Add a crisp side of arugula, tomatoes and cucumbers dressed with lemon juice and olive oil 
  • Pile onto whole graim toast and top with chopped walnuts for a light lunch
  • Fold into warm lentils with baby spinach for an easy plant-forward bowl

Cook’s tip: Avoid crowding the skillet. If your pan is small, cook the mushrooms in two batches so they brown rather than steam. For an even lower-sodium dish, omit the salt and add extra lemon, parsley or thyme.

Nutrition

(per serving)
  • 146 Calories
  • 7.8g Total Fat
  • 1.1g Saturated Fat
  • 119mg Sodium
  • 0mg Cholesterol
  • 16.4g Total Carbs
  • 5.6g Fiber
  • 2.5g Sugars
  • 8g Protein
  • 1008mg Potassium

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