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Portobello Mushroom Burgers-Mayo Clinic Health System

Recipe: Grilled portobello mushroom burgers

By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 4

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

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

·         Total carbohydrate 45 g

·         Dietary fiber 7 g

·         Sodium 163 mg

·         Saturated fat 1 g

·         Total fat 9 g

·         Trans fat 0 g

·         Cholesterol 0 mg

·         Protein 10 g

·         Monounsaturated fat 6 g

·         Calories 301

·         Sugars 3 g


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