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Grilled Portobello Mushroom Burgers




Source of Recipe


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Grilled Portobello Mushroom Burgers

Mayoclinic.com
Serves 4

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.

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.

1 portobello mushroom burger equals: Total carbohydrate 45 g; Dietary fiber 7 g; Sodium 163 mg; Total fat 9 g (Saturated fat 1 g, Monounsaturated fat 6 g, Trans fat 0 g); Cholesterol 0 mg; Protein 10 g; Calories 301; Sugars 3 g