Grilled portobello mushroom burgers - Mayo Clinic
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Print Products and services By Mayo Clinic Staff Dietitian s tip
One portobello mushroom has about 25 calories and no fat or cholesterol. Number of servings
Serves 4 Healthy carbHigh Fiber 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. Nutritional analysis per serving
Serving size 1 burger
Total carbohydrate 39 gDietary fiber 6 gSodium 262 mgSaturated fat 21 gTotal fat 9 gTrans fat TraceCholesterol 0 mgProtein 9 gMonounsaturated fat 5 gCalories 273Added sugars 3 gTotal sugars 11 g DASH Eating Plan Servings
Grains and grain products 2 Fats and oils 2 Vegetables 2 DASH diet: Recommended servings Sample DASH menus Mayo Clinic Healthy Weight Pyramid Servings
Fats 2 Vegetables 2 Carbohydrates 2 Diabetes Meal Plan Choices
Fats 2 Nonstarchy vegetables 2 Starches 2 ShareTweet Sept. 13, 2019 Advertisement
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