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Recipe: Grilled portobello mushroom burgers

Recipe: Grilled portobello mushroom burgers

A meaty-textured portobello mushroom is the perfect stand-in for a hamburger.

A meaty-textured portobello mushroom is the perfect stand-in for a hamburger. One portobello mushroom has about 30 calories and no fat or cholesterol. By comparison, a 3-ounce hamburger patty has 235 calories, 16 grams of fat and 76 milligrams of cholesterol.


Directions

Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem (gill) side up.

To prepare the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, cayenne pepper and olive oil. Drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning mushrooms once.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.

Place each mushroom on a bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf. Serve immediately.


Ingredients
  • 4 large portobello mushroom caps, 5 inches in diameter (about 12 ounces total)
  • 1/3 cup balsamic vinegar
  • 1/2 cup water
  • 1 tablespoon sugar
  • 1 garlic clove, minced
  • 1/4 teaspoon cayenne pepper, optional
  • 2 tablespoons olive oil
  • 4 whole-wheat buns, toasted
  • 4 slices tomato
  • 4 slices red onion
  • 2 bibb lettuce leaves, halved

Exchange Data
Dash
Dairy 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs
Fats
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories301 
Carbohydrate45 g 
Cholesterol0 mg 
Fiber7 g 
Monounsaturatedfat6 g 
Potassium 
Protein10 g 
Saturatedfat1 g 
Servingsize1 portobello mushroom burger 
Sodium163 mg 
TotalFat9 g 

2013-08-20

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