Beef & Button Mushrooms

Name: Beef & Button Mushrooms
Cook time: 15 min
Total time: 15 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#iron

#under_30

An iron-rich main from the dinner collections — tender beef with button mushrooms, very savory, high-protein and lean.

MumEat recipe

✨

Nutritional Highlights

⚡

50%

DAILY RDI

Zinc

5.5mg

💪

33%

DAILY RDI

Protein

23.5g

🩸

13%

DAILY RDI

Iron

3.4mg

+ 4 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Beef with mushrooms is a common iron-boosting dinner main that also satisfies cravings.

🔬 Modern Science

Beef supplies heme iron and protein; mushrooms add umami, fiber and some B vitamins — low-GI overall.

✅Strong evidence

🍳

Instructions

3 steps

Slice beef against the grain, marinate with soy sauce and starch 10 min.

💡薄切猛火快炒才嫩。

Slice mushrooms; stir-fry beef until just done, set aside.

Fry mushrooms until they release water, return beef, season with garlic.

🌿

Full Nutrition Breakdown

🦴Calcium

2%(15.7mg)

☀️Vitamin D

3%(0.4µg)

⚡Zinc

50%(5.5mg)

Iron

13%(3.4mg)

Vitamin C

3%(2.5mg)

Protein

33%(23.5g)

Folate

4%(24.2µg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2023》.

孕中期铁推荐24mg/day，动物性铁源吸收效率最高。

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