Description:
This bite-size mushroom burger makes a tasty meat-free option at summer barbecues.
Portobello mushrooms, sometimes also spelled portabella, are actually the same species as a crimini mushroom. Generally, the mushroom is called a crimini when small and a portabello when its cap has grown to about four to six inches in diameter. These large brown mushrooms have a meaty texture and can be grilled, roasted or used as an ingredient in other dishes.
One cup of sliced portobello mushrooms, approximately 121 g, makes up a single serving and has only 42 calories. There is 1 g of fat and 5 g of protein in a cup of sliced portobello mushrooms. The total carbohydrate content of a serving of portobello mushrooms is 6 g, of which 3 g is fiber. Water makes up 108 g of the total weight of a 1-cup serving. There are only 12 mg of sodium in a cup of portobello mushrooms, so it is considered a low-sodium food.
A 1-cup serving of portobello mushrooms supplies 31 percent of the daily recommended intake of selenium, or 21.4 mcg. It also contains 30 percent of the recommendation for copper and 18 percent of the requirement for both phosphorus and potassium. Other minerals in portabello mushrooms include iron, magnesium, manganese, calcium and zinc. In a serving of portobello mushrooms, there is 7.2 mg of the vitamin niacin, or 36 percent of the daily recommended intake, and 0.6 mg of riboflavin, or 34 percent of the recommendation for that vitamin. Portabello mushrooms also contain the vitamins pantothenic acid, folate, choline, vitamin B6 and thiamin, also known as vitamin B1. The nutrient betaine is also found in portabello mushrooms.
Mushrooms also contain compounds called purines, which may cause health problems in individuals with gout. People with this condition may want to avoid eating portobello mushrooms.
More antioxidant activity is found in the caps of mushrooms than in the stems. Unlike many other foods, most of the antioxidant level in mushrooms is not destroyed by cooking.
Ingredients:
1 small organic onion, thinly sliced and caramelized (see directions)
2 tsp (10 mL) vegetable oil
2 tbsp (30 mL) finely chopped fresh organic chives
1/3 cup (75 mL) finely chopped raw walnuts
1/2 tsp (2 mL) salt
1/2 tsp (2 mL) black pepper
1 4-oz (125 g) package goat cheese, room temperature
4 portobello mushroom caps, 4 inches (10 cm) in diameter
Olive oil
8 small dinner rolls (or 24-inch whole grain baguette, sliced into 8 equal portions, then sliced horizontally)
Green lettuce leaves
1 tsp (5 mL) finely chopped fresh organic rosemary for garnish
Dijon or whole grain mustard
Directions:
Caramelizing onions: In a heavy saucepan over medium-low heat, cook onion in vegetable oil until caramelized, about 15 to 20 minutes. Set aside.
Mix chives, walnuts, salt and pepper and place mixture on a flat surface or cutting board. Remove goat cheese from package and roll over mixture, evenly coating the cheese. Cut cheese vertically into 8 equal slices, cleaning knife after each cut. Set aside.
Remove stems from mushrooms and brush off any remaining dirt. Using a spoon, gently remove gills from underside. Brush both sides with olive oil. Grill over medium heat, gill side down, for 4 minutes. Flip and continue cooking for 4 minutes. Remove from grill, cool for 3 minutes and cut in half.
Place mushroom on bottom half of each dinner roll (or baguette). Place slice(s) of goat cheese mixture to taste on top of the mushroom. Top goat cheese with caramelized onion and a piece of lettuce. Sprinkle rosemary for garnish. Smear top half of bun with a thin layer of mustard. Serve.
Servings: 8
Special Diet: Vegetarian, Low Sodium
Category: Main Meals
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