Monday, September 20, 2010

Protein and Iron in Broccoli and Mushrooms

I had a super simple dinner tonight. Sometimes you just need to keep it basic - broccoli, mushrooms, and onion. I stir-fried about 1/4 onion I had left over with a bag of mushrooms and a bag of broccoli from TJ's and flavored it with a little rice wine vinegar and Chinese Five Spice powder.

Just based off a quick analysis of the nutrition, this entire dish (a whole bag each of mushrooms and broccoli!) is about 170 calories, 22 grams of protein, 12 grams of fiber, and 25% of your RDA of iron. Oh yeah, and negligible fat and no cholesterol. Let's compare this to 170 calories of a chicken breast with the fat removed - according to Spark People, about 2/3 of a breast. The chicken has 36 grams of protein, 2 grams of fat, 92 mg of cholesterol, no fiber, and only 6.3% of iron. And of course that's not even to mention all the other nutrients that are more plentiful in the broccoli and mushrooms - more calcium, more Vitamin C, A... I could keep going. But I just think this is great proof that you don't even have to go out of your way to get copious amounts of protein and iron in a vegan diet. Just eat plants!

Tomorrow I'm going to lunch at California Pizza Kitchen with a friend I haven't seen since high school. So I should have something fun to show you.

Link of the Day: Just because he's cute.


  1. Hi Erika! Thanks for the shout in your last post on the gum and the coffee. I agree about the coffee. I hate piss watery coffee, must be bold and strong and dark. And for the money, that coffee fits the bill. I had never even noticed it til like 2-3 mos ago and now it's in full rotation!

    and the gum. Omg the key lime. I know you're in LA. I know Ralph's grocery has it, for sure. So hit up a ralph's if you have time :)

    And the compliment you gave me about my tattoo, thank you!!! That was soooo sweet of you to say. You are a cutie and you should totally get a tat if you want one, one day!


  2. I did look at Ralphs - maybe I'll need to try a different one. I must find that gum!