Portobellos are “meaty” and delicious. They lend themselves well to grilling and can be served on a bed of grains with mashed potatoes or on whole-grain buns with all the trimmings. Plus, they don’t contain any of the carcinogens that are formed while cooking meat. Portobello mushrooms can serve as a great source of folate, selenium, and zinc.
Directions
Makes 4 servings
4 large portobello mushrooms
2 tablespoons red wine or water
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/2 teaspoon dried oregano
Clean mushrooms, trimming stems flush with bottom of caps.
Mix wine or water, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until mixture begins to bubble, then add mushrooms, top side down. Reduce to medium heat, cover and cook 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn mushrooms and cook second side until tender when pierced with a sharp knife, about 5 minutes. Serve hot.
Nutrition Information
Per mushroom:
38 calories
0.5 g fat
0 g saturated fat
12.9% calories from fat
0 mg cholesterol
3.3 g protein
4.9 g total carbohydrates
0.2 g sugar
1.8 g fiber
273 mg sodium
10 mg calcium
0.7 mg iron
0.5 mg vitamin C
5 mcg beta-carotene
0 mg vitamin E
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