Grilled portobello mushroom burgers

Dietician's Tip

One portobello mushroom has about 25 calories and no fat or cholesterol.

Ingredients

  • 4 large portobello mushroom caps, 5 inches in diameter (about 16 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. Pour 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.

Serving Information

Serves 4

Nutritional analysis per serving

Calories: 273
Total carbohydrate: 39 g
Cholesterol: 0 mg
Dietary fiber: 6 g
Monounsaturated fat: 5 g
Protein: 9 g
Saturated fat: 21 g
Serving size: 1 "burger"
Sodium: 262 mg
Total fat: 9 g

DASH Eating Plan Servings

Fats and oils: 2
Grains and grain products: 2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 2
Nonstarchy vegetables: 2
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Fats: 2
Vegetables: 2

Last Updated Sep 13, 2019


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