Using Portobello mushrooms instead of ground beef is the quickest and easiest way to make a healthy burger. Portobellos are a satisfying substitute for beef because of their meaty texture and rich taste. Unlike beef burgers, they have no saturated fat and very few calories. Portobello mushrooms are just the right size for a burger roll, they grill up beautifully, and go well with any type of fixin' you like.
Per Serving: 230 calories, 5g total fat (1g saturated fat), 33g carbohydrates, 14g protein, 5g fiber, 533mg sodium
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet). If restricted on dairy – use lactose free cheese, if desired.
3 Tbsp low-fat Italian bottled dressing
Canola oil spray
2 slices reduced-fat Swiss cheese
2 large Portobello mushrooms, wiped clean, stems removed
½ jar (7oz) roasted red peppers, drained
Dijon mustard, if desired
Low-fat mayonnaise, if desired
2 whole-wheat hamburger buns or 1 whole-wheat pita cut in half
- Marinate the mushrooms in the dressing for 30 minutes to 2 hours in the refrigerator.
- Prepare the grill by spraying it lightly with oil. On medium-high heat, grill the mushrooms with the lid down for 7-10 minutes, turning once midway through the cooking.
- Place one slice of cheese on top of each mushroom and allow it to melt. Remove them from the grill and place the roasted peppers and mushrooms on the buns or stuff them into a pita half. Add mustard and low-fat mayonnaise, if desired.
Optional Toppings: Reduced-fat cheddar cheese, grilled onion slices, lettuce, tomato slices, low-fat feta cheese, chopped walnuts, Cajun hot sauce, fresh minced herbs, sunflower seeds, guacamole, salsa, reduced-fat sour cream, sliced avocado, or chopped raw onion.
Recipe from: American Institute for Cancer Research Web site, www.aicr.org