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Grilled portobello mushroom burgers

Apr. 20, 2013 @ 11:54 PM

DIETITIAN'S TIP: The 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. Recipe courtesy of the Mayo Clinic.

Serves 4

Ingredients

4 large portobello mushroom caps, 5 in. in diameter

1/3 c. balsamic vinegar

1/2 c. water

1 T. sugar

1 garlic clove, minced

1/4 tsp. cayenne pepper, optional

2 T. olive oil

4 whole-wheat buns, toasted

4 slices tomato

4 slices red onion

2 bibb lettuce leaves, halved

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.

Nutritional analysis per serving

Serving size: 1 portobello mushroom burger

Calories 283

Sodium 140mg

Total fat 9g

Total carbohydrate 46g

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