By Mayo Clinic Staff

Dietitian's tip:

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.

Number of servings

Serves 4

Ingredients

  1. 4 large portobello mushroom caps, 5 inches in diameter (about 12 ounces total)
  2. 1/3 cup balsamic vinegar
  3. 1/2 cup water
  4. 1 tablespoon sugar
  5. 1 garlic clove, minced
  6. 1/4 teaspoon cayenne pepper, optional
  7. 2 tablespoons olive oil
  8. 4 whole-wheat buns, toasted
  9. 4 slices tomato
  10. 4 slices red onion
  11. 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
  • Total fat 9 g
  • Trans fat 0 g
  • Cholesterol 0 mg
  • Protein 10 g
  • Monounsaturated fat 6 g
  • Calories 301
  • Sugars 3 g
Aug. 20, 2013