I had dinner with my friend recently and we’d been wanting to try grilling portabellas. I absolutely love getting together with her because she likes to try new things. With Hubby not loving vegetables, I like to save these recipes for our get-togethers. This one was WONDERFUL – we each ate one burger and split a second one! The calories are so low, you don’t even have to feel one ounce of guilt!
I love mushrooms; their taste, their texture, their versatility (you can add them to ANY kind of recipe and they can be used medicinally!), you could say I pretty much love everything about them. In addition to all of the above, their health benefits are another bonus. With more than 14,000 recognized types of mushrooms, only roughly 3,000 of them are edible and less than one percent are considered poisonous. Mushrooms are extremely low in calories, have very little sodium or fat, and are a good source of fiber. They are an excellent source of potassium, and are loaded with riboflavin, niacin and selenium. Some studies have even shown that increased mushroom consumption (especially button mushrooms) can reduce the risk of breast and prostate cancer.
For this recipe we went with Portabellas because we wanted to make burgers and portabellas have that great “meaty” taste. I apologize right now because my pictures do not do this little baby any justice at all! The fact is, we seriously wanted to devour them as they were grilling! The smell was amazing and the taste, even better!
6 large portabella mushroom caps
½ cup balsamic vinegar
1/3 cup water
1 T sugar
3 cloves garlic, minced
3 tsp dried basil
2 T extra virgin olive oil
Salt and Pepper to taste
Additions (feel free to add your own!): Whole wheat hamburger buns, crumbled feta cheese, grilled red onion, sundried tomato mayo (recipe below)
Wipe mushrooms with a damp cloth. Note: Resist the urge to wash them with water because they will not soak up the marinade as well if you do – this was hard for me because I’m a freak about washing veggies!
In a small bowl, mix vinegar, water, sugar, garlic, basil and olive oil. Pour over the mushrooms, cover and refrigerate for 1 hour. Turn once after 30 minutes.
Heat grill to medium. Spray grill with nonstick grill spray.
Place mushrooms, stem side up, onto the grill and cook for about 5 minutes.
Baste the mushroom as they are cooking. After 5 minutes, flip over and baste again. Cook for an additional 5 minutes.
Our caps were small to start with and shrunk so we doubled up!
Serves 6 – One cap each
NOTE: The nutrition information below is an estimate. I attempted to reduce the amount of oil and vinegar since these are poured off after marinating.
Calories 49 / Carbs 6g / Fat 2g / Protein 3g / Fiber 1g / Sodium 16mg
Sundried Tomato Mayo:
½ cup light olive oil mayonnaise (I used Hellmans)
1 clove garlic, minced
¼ cup sundried tomatoes, diced
1 tsp dried basil
1 tsp dried oregano
Mix all of the ingredients in a small bowl, cover and refrigerate for about an hour.
Serves 8 – One tablespoon each
Calories 63 / Carbs 1g / Fat 6g / Protein 0g / Fiber 0g / Sodium 122mg
Place in a large glass dish or container with stem side up.