Pilchard Infused Broccoli Mushroom Combo

Pilchard Infused Broccoli Mushroom Combo

pilchard and vegetablesBy Dr Joe

Winter is creeping in. The nights come quicker than you would prefer. How can you make yourself elegantly happy and healthy at the same time?

Enter the Pilchard infused Broccoli Mushroom Combo. It’s a clarion call. Oh, yes, it is and you have to obey.

Time to put a recipe together that would warm not just the belly but the heart as well. That’s what this Pilchard infused Broccoli Mushroom combo meal is all about.

Make it, eat it and relax in front of the television, probably watch some TV Trash from Hollywood or from Down Under in the name of ‘I’m a Celeb, Get Me out of Here’ and your night is sorted for good. Never mind the rain pounding your double-glazed windows.

This is what the weather demands and resistance is just futile…really. So why bother resist.

Get into the kitchen and start prepping this easy to assemble Pilchard infused Broccoli Mushroom recipe. Prep time around about 30 minutes.

You won’t regret it.

So, what do we need for this Pilchard infused broccoli mushroom combo?

Ingredients needed

Broccoli X 2 florets
Mushrooms X 250 g
Pilchard X 1 Can
Courgette (Zuchini) X 1
Red Onions X 1 medium size
Tomato Puree
Worcester sauce X 2 tbsp
Red Hot Chili Sauce
Rapeseed oil

broccoli mushrooms courgette

Nutritional Information for Broccoli per 100 g

Calories 33 kcal
Total fat 0.4 g
Monounsaturated fat 0.0 g
Polyunsaturated fat 0.0 g
Saturated fat 0.0 g
Cholesterol 0.0 g
Total Carbohydrate 7 g
Sugar 1.7 g
Fiber 2.6 g
Protein 2.9 g
Sodium 33 mg
Potassium 318 mg


You also receive Vitamin A, Vitamin B6, Vitamin C, Iron, Magnesium and calcium from your broccolis.

Nutritional infromation for Mushrooms per 100 gm

Calories 23 kcal
Total fat 0.3 g
Saturated fat 0.1 g
Monounsaturated fat 0.1 g
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.0 g
Total Carbohydrate 3.3 g
Sugar 2 g
Fiber 1.1 g
Protein 3.2 g
Sodium 6 mg
Potassium 315 mg


Mushrooms also provide you with Vitamin C, Vitamin D, Iron, Magnesium And Vitamin B6.

Nutritional information for Pilchards per 100 gm

Calories 339 kcal
Total fat 13.6 g
Saturated fat 5.5 g
Monounsaturated fat 3.0 g
Polyunsaturated fat 4.2 g
Total Carbohydrate 35 g
Sugar 10 g
Fiber 2.0 g
Protein 44 g
Sodium 325 mg
Potassium 125 mg
Cholesterol 25 mg
Trans fat 0.0 g


Pilchards is from the herring sardine group of fishes belonging to the family of clupeidae. Eating pilchards will provide you with Vitamin A, Vitamin C, Vitamin D, Calcium and Iron. Being a sardine, pilchards are oily and will help you meet your needs for healthy unsaturated fat.


How to prepare the pilchard infused broccoli mushroom combo.

>> Slice up the broccoli florets into small pieces, just the way you like it.

>> Slice up your mushrooms and the onions.

>> Slice up your courgette (zuchini) as well.

>> Put 2 – 3 tablespoonful of rapeseed oil in a Wok (Skillet). Heat up the oil gently.

>> Add the red onions into the heated rapeseed oil. Allow the onions to become tenderised.

>> Now add the broccoli and sautee for a couple of minutes to allow the broccoli develop a deeper green colour.

>> Add the mushrooms and sautee them.

>> Add the courgette slices, stir all vegetables together for about 4 more minutes.

>> Now add your pilchards. I use pilchard in brine, but please don’t add the brine solution. It’s not necessary. If you do, the whole thing will become soggy and you don’t want that. If you fancy a bit of the brine solution as a flavour, then just 1 or 2 tablespoonful. Not more. Discard the rest before you are tempted to add some more.

> Stir the pilchards with the vegetable. You don’t have to physically break the pilchards up. The mere stirring action will break them up and this will infuse the vegetables with the pilchard flavour. Nice!

Now it’s time to add some more flavours.

>> Squeeze in some tomato puree. Add as much as you prefer depending on how much tomato flavour you want. I personally add enough to allow the colour of the meal to turn a little red. Stir the tomato puree into the vegetables.

>> Add red hot chili sauce to give it some kick. If you prefer, you may some black pepper powder for that extra kick.

>> Now add 3 tablespoonful of turmeric and season further with some salt.

>> Stir all the content of the Wok together until you are satisfied it’s all mixed up nicely.

>> Allow to simmer for about a minute or so and turn off the heat.

Yippee, we are ready to light up this dark winter night with our Pilchard infused broccoli mushroom combo.

Serve in a dish and wolf down with a nice chilled water with fresh lemon squeezed in.

Like you know I always test my recipes to see if they are healthy from the blood sugar point of view. I tested this recipe 1 hour after eating and my blood glucose was 4.4 mmol/l (79.2 mg/dl). Healthy or what.

Wondering whether people without diabetes do get blood sugar spikes when they eat? See this article here to enlighten your mind because non-diabetics actually do spike as well.