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.
- 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
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)
- 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