Pan-Seared Portobello Mushrooms
Portobellos are meaty and delicious. They lend themselves well to grilling and can be served on a bed of grains, with mashed potatoes, or on whole-grain buns with all the trimmings. Portobello mushrooms are a great source of folate, selenium, and zinc.
Ingredients
At a glance
Meal/Course
Ethnic Influence
Main Ingredient
Difficulty
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Serves 4
4 large portobello mushrooms
2 T red wine or water
2 T reduced sodium soy sauce or wheat-free tamari
1 T balsamic vinegar
2 garlic cloves, minced or pressed
1/2 tsp dried oregano
Methods/steps
Clean the mushrooms and trim the stems so they are flush with bottom of the caps.
Combine the wine, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until the mixture begins to bubble. Add the mushrooms, top side down. Lower the heat to medium, cover, and cook for 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn the mushrooms over and cook for about 5 minutes longer, until they are tender when pierced with a sharp knife. Serve hot.
Stored in a covered container in the refrigerator, leftover Pan-Seared Portobello Mushrooms will keep for up to 3 days.
PER SERVING: 38 calories; 0.5 g fat; 0 g saturated fat; 12.9% calories from fat; 0 mg cholesterol; 3.3 g protein; 4.9 g total carbohydrate; 0.2 g sugar; 1.8 g fiber; 273 mg sodium; 10 mg calcium; 0.7 mg iron; 0.5 mg vitamin C; 5 mcg beta-carotene; 0 mg vitamin E
Combine the wine, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until the mixture begins to bubble. Add the mushrooms, top side down. Lower the heat to medium, cover, and cook for 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn the mushrooms over and cook for about 5 minutes longer, until they are tender when pierced with a sharp knife. Serve hot.
Stored in a covered container in the refrigerator, leftover Pan-Seared Portobello Mushrooms will keep for up to 3 days.
PER SERVING: 38 calories; 0.5 g fat; 0 g saturated fat; 12.9% calories from fat; 0 mg cholesterol; 3.3 g protein; 4.9 g total carbohydrate; 0.2 g sugar; 1.8 g fiber; 273 mg sodium; 10 mg calcium; 0.7 mg iron; 0.5 mg vitamin C; 5 mcg beta-carotene; 0 mg vitamin E
Additional Tips
For gluten free, use wheat-free tamari in place of soy sauce.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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Created by Lester
Curry means "sauce" and is typically a blend of several spices. Use this blend in your favorite curry dishes.
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