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.

Serves 4

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.

Nutritional Analysis (per serving)

Serving size: 1 portobello mushroom burger
  • Total carbohydrate: 45 g
  • Dietary fiber: 7 g
  • Sodium: 163 mg
  • Saturated fat: 1 g
  • Monounsaturated fat: 6 g
  • Total fat: 9 g
  • Cholesterol: 0 mg
  • Protein: 10 g
  • Calories: 301
  • Fats and oils: 2
  • Grains and grain products: 2
  • Vegetables: 3
  • Carbohydrates: 2
  • Fats: 2
  • Vegetables: 3
  • Fats: 2
  • Nonstarchy vegetables: 3
  • Starches: 2
Last Updated: 2013-08-20
content provided by mayoclinic.com
© 1998-2016 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.