Grilled portobello mushroom burgers
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.
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
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
Total fat 9g
Total carbohydrate 46g
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