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Obesity Discussion · 01-24-06, 04:44 AM

Grilled portobello mushroom burgers
Dietitian's tip: The 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.

SERVES 4
Ingredients
4 large portobello mushroom caps, 5 inches in diameter
1/3 cup balsamic vinegar
1/2 cup water
1 tablespoon sugar
1 garlic clove, minced
1/4 teaspoon cayenne pepper, optional
2 tablespoons olive oil
4 whole-wheat buns, toasted
4 slices tomato
4 slices red onion
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
Calories 283 Cholesterol 0 mg
Protein 8 g Sodium 140 mg
Carbohydrate 46 g Fiber 9 g
Total fat 9 g Potassium 134 mg
Saturated fat 1 g Calcium 203 mg
Monounsaturated fat 5 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 2
Fats 2

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 3
Fats 2

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 3
Fats and oils 2

http://www.mayoclinic.com/health/hea...ecipes/NU00397

01-24-06, 04:44 AM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,631 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Grilled portobello mushroom burgers Grilled portobello mushroom burgers Dietitian's tip: The 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. SERVES 4 Ingredients 4 large portobello mushroom caps, 5 inches in diameter 1/3 cup balsamic vinegar 1/2 cup water 1 tablespoon sugar 1 garlic clove, minced 1/4 teaspoon cayenne pepper, optional 2 tablespoons olive oil 4 whole-wheat buns, toasted 4 slices tomato 4 slices red onion 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 Calories 283 Cholesterol 0 mg Protein 8 g Sodium 140 mg Carbohydrate 46 g Fiber 9 g Total fat 9 g Potassium 134 mg Saturated fat 1 g Calcium 203 mg Monounsaturated fat 5 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 3 Carbohydrates 2 Fats 2 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Starches 2 Nonstarchy vegetables 3 Fats 2 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Grains and grain products 2 Vegetables 3 Fats and oils 2 http://www.mayoclinic.com/health/hea...ecipes/NU00397 __________________