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Grilled Portobello Mushroom Burger (Vegetarian) Mayo Clinic

cmriverside
cmriverside Posts: 34,474 Member
edited September 2024 in Recipes
Recipe: 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.

SERVES 4
Ingredients
4 large portobello mushroom caps, 5 inches in diameter
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
Calories 283 Cholesterol 0 mg
Protein 8 g Sodium 140 mg
Carbohydrate 46 g Fiber 9 g
Total fat 9 g Potassium 134 mg
Saturated fat 1 g Calcium 203 mg
Monounsaturated fat 5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Fats 2

Mayo Clinic Healthy Weight Pyramid tool
Mayo Clinic Healthy Weight Pyramid: A sample menu
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Fats 2

Your diabetes diet: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Fats and oils 2

Replies

  • cmriverside
    cmriverside Posts: 34,474 Member
    Recipe: 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.

    SERVES 4
    Ingredients
    4 large portobello mushroom caps, 5 inches in diameter
    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
    Calories 283 Cholesterol 0 mg
    Protein 8 g Sodium 140 mg
    Carbohydrate 46 g Fiber 9 g
    Total fat 9 g Potassium 134 mg
    Saturated fat 1 g Calcium 203 mg
    Monounsaturated fat 5 g

    MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
    Vegetables 3
    Carbohydrates 2
    Fats 2

    Mayo Clinic Healthy Weight Pyramid tool
    Mayo Clinic Healthy Weight Pyramid: A sample menu
    DIABETES MEAL PLAN EXCHANGES
    Starches 2
    Nonstarchy vegetables 3
    Fats 2

    Your diabetes diet: Exchange lists
    DASH EATING PLAN SERVINGS
    Grains and grain products 2
    Vegetables 3
    Fats and oils 2
  • That sounds sooooo yummy. Im sooo going to have to try that recipe out. :smile:

    Thanks!:flowerforyou:
  • 3babybeans
    3babybeans Posts: 8,268 Member
    I :heart: Protobello Burgers!!! Thanks for this recipe! I'll have to try it out!
  • cmriverside
    cmriverside Posts: 34,474 Member
    Welcome! Enjoy.
  • marshall153
    marshall153 Posts: 150 Member
    YUM Im gonna have this for dinner
This discussion has been closed.