Healthy Eats: Sauteed Onions and Mushrooms

There are two main reasons to avoid cooking with oil:

  1. The composition of oil changes when its heated up and toxins can be released depending on the boiling point of the oil
  2. It’s hard to know how much oil is in your portion of food once the dish is finished. Keeping close watch on your fats, carbs, and proteins is very important in macro-based meal planning.

I get asked often how to saute vegetables without adding oil. It’s simple really, add other things that are meal plan approved. In this dish – Sauteed Onions and Mushrooms – I use soy sauce, balsamic vinegar and Worcestershire sauce. That’s it – no salt, no pepper – nothing else! These veggies are an amazing topper to steak, ground beef, grilled chicken, salad, etc. The flavor is rich and delicious, you won’t miss the oil one bit!

Here’s how I prepare the Sauteed Onions and Mushrooms. First chop your large onion into medium size wedges then separate each layer. Next slice your mushrooms or buy the pre-sliced mushrooms and simply open the pack! Place onions and mushrooms in the saute pan and add your liquids. I add approximately 1 TBSP each of balsamic vinegar and soy sauce and about 1/2 TBSP of the Worcestershire sauce (for one large onion and one regular size pack of sliced Portabello mushrooms). Then turn your pan on to high heat. You’ll saute until the liquid is pretty much gone and the mushrooms and onions have a nice golden brown color to them. It should take about 6-8 minutes total on high heat.

The Sauteed Onions and Mushrooms are so easy to make and truly delicious. Add them to your healthy cooking this week!

We create our recipes and fine tune them for macro-based eating that tastes great too! For additional Healthy EATS, click here!

*The exact portions will vary per person. Contact us for more details on your portions and macronutrient breakdown per meal/per day!