Portobello Mushrooms: A Tasty Alternative to Meat

portobello mushroom

If you are trying to cut back on your calorie and fat intake this summer, you may be looking for an alternative to a traditional hamburger. Portobello mushrooms are a tasty and healthy substitute for red meat. They have a thick and meaty texture, but are much lower in calories and in fat, particularly saturated fat. In fact, a study by the Johns Hopkins Bloomberg School of Public Health found that when one cup of mushrooms was used in place of ground beef in recipes such as lasagna, sloppy joes, and chili, people reduced their daily intake of calories by 123 and fat by 4 grams. This translated into a 7 pound weight loss over 1 year. Substituting high calorie and fat foods with a healthier alternative, such as mushrooms, can be an effective method to reduce daily energy and fat intake while still feeling full and satiated after a meal. Refer to the chart below to compare the nutritional value of Portobello mushrooms and ground beef.

Portobello mushroom (grilled), 100g
Calories: 29
Protein: 3 g
Carbohydrate: 4 g
Total Fat: 0.2g
Saturated Fat: 0 g
Fiber: 1.5g

90% lean ground beef (100 g)
Calories: 217
Protein: 26 g
Carbohydrate: 0 g
Total Fat: 12 g
Saturated Fat: 5 g
Fiber: 0 g

During your next cook out, try this recipe for grilled Portobello sandwiches. It is a delicious and healthy meal for your entire family.

Grilled Portobello Sandwichesportobello
• 4 Portobello mushroom caps
• 2 Tbsp balsamic vinegar
• 1 Tbsp low sodium soy sauce
• 1 Tbsp olive oil
• 1 Tbsp chopped rosemary
• 1 ½ tsp steak seasoning
• 4 slices red onion
• 4 oz reduced fat Swiss cheese, thinly sliced
• 4 slices tomato
• ½ avocado, thinly sliced
• 4 leaves baby spinach or arugula
• 4 whole wheat buns

To prepare the mushrooms, remove and discard the stems and scrape out the gills. Wipe caps clean with a damp paper towel.
In a large bowl, whisk together vinegar, soy sauce, oil, rosemary, and steak seasoning. Place the mushroom caps in the bowl and toss with sauce, using a spoon to evenly coat. Let stand at room temperature for 20 to 30 minutes, turning a few times.

When the grill is hot, brush the grate with oil. Place the mushrooms on the grill, reserving marinade for basting. Grill for 5 to 7 minutes on each side, or until tender, brushing with marinade frequently.

Top the mushrooms with cheese during the last minute of cooking. While the mushrooms cook, grill the onions about 1 minute on each side and grill the buns until toasted.

To finish, place the spinach and grilled Portobello mushrooms on the buns and top with the grilled onions, sliced tomato and avocado.

Makes 4

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