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Fake Steak!
You're in the mood for a steak, but not for all the fat,
cholesterol and calories. There is a solution: the mushroom.
Not just any mushroom, but an extremely large, dark brown
mushroom now commonly available in supermarkets. Portobello
mushrooms are really just grown-up brown cremini mushrooms,
which are variations of the commonly cultivated, white button
mushroom.
We began hearing about portobellos in the 1980s when these once
ugly ducklings underwent a glamorous makeover. The mature
mushrooms often had to be thrown out because growers couldn't
sell them, until some marketing genius began promoting them as
the exotically named "portobello" (or "portabella").
There are more than 35,000 varieties of mushrooms, and most are
full of nutrients. Portobellos are a good source of copper,
niacin, riboflavin, B vitamins and terpene, a phytochemical
thought to fight cancer.
Portobellos are sold sliced as well as whole but make a more
dramatic main dish when served whole. They measure up to
6 inches across, so one makes a good-sized serving.
When cooked over high, relatively dry heat, moisture evaporates
and leaves the mushroom with a richly concentrated, almost meaty
flavor and texture. Grilled portobellos have become a popular
vegetarian alternative to steak or hamburger, and grilling
brings out the best in them.
Portobellos should be a light brown color, dry but not
shriveled, slick, or rubbery, which could mean they've been
stored too long. It's best to cook mushrooms within a few days
of purchase. They should be stored in paper bags in the
refrigerator - plastic retains too much moisture. If they are
sold wrapped in plastic, remove it at home and wrap them loosely
with paper towels. Do not wash mushrooms until ready to use,
then wipe them gently with a soft, damp paper towel.
Grilling portobellos with a simple marinade, some garlic and herbs
produces a meaty meal that should satisfy a craving for steak.
Carotenoids, the yellow and orange pigments found in fruits and vegetables are named after carrots, the vegetable in which they were first identified.
Recipe:
Portobello Burgers
Ingredients:
4 large Portobello mushrooms
2 cloves garlic, sliced into very thin slivers
1 teaspoon fresh rosemary or 1/2 teaspoon dried, (optional)
1 teaspoon fresh thyme or 1/2 teaspoon dried, (optional)
3 tablespoons extra virgin olive oil
3 tablespoons balsamic or red wine vinegar
Salt and freshly ground black pepper, to taste
Directions
Preheat broiler or grill.
In a large bowl, mix the flour, pumpkin pie spice, baking soda and baking powder.
Wipe mushrooms with damp cloth. Remove stems. With paring knife,
make slits in tops of caps. Stuff slivers of garlic and herbs
(if using) into slits.
In small; bowl, whisk together oil and vinegar with salt and
pepper to taste. Brush mushrooms with oil mixture.
Place mushrooms, cap-side down, on pan and broil or grill
until soft and brown, about three to five minutes per side.
Serve in place of a steak or with lettuce and tomato on toasted
whole-grain buns.
Recipe makes four servings.
Nutritional information per serving:
Calories: 94
Total Fat: 7g
Saturated Fat: 1g
Carbohydrates: 6g
Protein: 2g
Fiber: 1g
Cholesterol: 18mg
Sodium: 8mg
Diabetic Exchanges: 1 Vegetable, 1-1/2 Fat
Source: AICR
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