Mushrooms are a good source of B-vitamins and are a wonderful base to this savory pâté. With only 7 net carbs per serving, this is yet another great way to enjoy a flavorful snack while keeping your blood sugar in check. Enjoy it as a dip with assorted vegetables or with low-carb crackers. Serves: 6
Time to Table: 40 minutes
Healing Nutrient Spotlight
Good source of vitamin C, riboflavin, niacin, selenium, copper, manganese
Ingredients*
2 cups chopped onion
1 T. olive oil
4 garlic cloves, minced or pressed
1 ½ cups chopped green beans
4 cups sliced mushrooms (about 14 ounces)
2 T. dry white wine or sherry
1 T. soy or tamari sauce
½ tsp. dried thyme
2 T. slivered raw almonds, toasted
1 hard-boiled egg, chopped
*Use organic ingredients for optimal nutrition
Preparation
Place almonds on a cookie sheet and bake at 350°F for about 5 minutes or until lightly browned. Set aside.
In a medium skillet, sauté onions over medium heat in olive oil for about 10 minutes or until translucent. Add garlic, green beans, mushrooms, wine or sherry, soy or tamari sauce, and thyme. Reduce heat to medium low. Cover and cook for 10 minutes, then uncover and cook for another 10 to 15 minutes or until the vegetables are very soft and most of the liquid has evaporated.
Combine toasted almonds, cooked vegetables and egg in a blender or food processor and puree until well blended. Serve with assorted raw vegetables.
Nutrition
104 calories, 4 g protein, 10 g carbohydrates, 5 g fat, 1 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 35 mg cholesterol, 5 g sugar, 3 g fiber, .3 mg riboflavin, 2 g niacin, .2 mg vitamin B-6, .9 mg pantothenic acid, 7 mg vitamin C, 35 IU vitamin D, .3 mg copper, .2 mg manganese, 292 mg potassium, 8 mcg selenium, 170 mg sodium