Let’s face it; portobello mushrooms, like most mushrooms, are not very sexy. They’re alien-looking, plain weird and most folks I know say they have no idea how to cook them. Well they’re really not so mystifying as you think. Forget the strange appearance and remind yourself of how high they are in vitamin D, potassium, protein and an impressive array of anti-inflammatory properties. They make a superb meat substitute.
While travelling and dining out last week, I ordered a delicious portobello mushroom burger, thinking that would be a healthier option :), but I should have known better when it arrived smothered with provolone cheese and a rich mayonnaise-base spread. I won’t lie; it was super tasty, but the whole time I was eating it, I thought of ways it could be modified to improve its nutritional profile. OK, you can call me a “killjoy” and you’re probably right. But as much as I enjoyed this super-rich sandwich I knew a few changes would produce a product just as tasty without all the added fat.
I came across this lower calorie delicious version of my portobello burger on Skinnytaste.com website. Such a great resource! I’ve adapted it for you here. It’s a good idea to marinate the mushrooms for at least 30 minutes before grilling to add more flavor since mushrooms absorb so much. Top with your favorite toppings like the ones I’ve included. Whether you include the bun or not . . . Happy Meatless Monday!
- Grilled Portobello Mushroom Burgers
- 2 Tbsp balsamic vinegar
- 1 Tbsp reduced-sodium soy sauce
- 1 Tbsp olive oil
- 1 Tbsp chopped fresh rosemary
- 1 1/2 tsp steak seasoning like Montreal Steak Grill Mates
- 4 portobello mushroom caps
- 4 slices red onion
- 4 oz reduced fat Swiss, sliced thin
- 4 slices tomato
- 1/2 avocado, sliced thin
- baby spinach or watercress sprouts
- 4 whole wheat thin rolls
- Combine vinegar, soy sauce, oil, rosemary, and Montreal steak seasoning in a large bowl; whisk to blend. 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.
- Prepare the grill. When 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.