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.
Portobello Burgers Recipe
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
See also:
Grilled Portabella Mushrooms Recipe
Scallops and Portobello Mushrooms Low Calorie Recipe
Portabella Mushrooms and Peppers Low Salt/Sodium Recipe
