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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Don't judge your taco by its price." -Hunter S. Thompson

The refrigerator light goes on...

This recipe uses iceberg lettuce, which is lower in Vitamin K, and in small amounts (as in this recipe) can be safe for Coumadin (warfarin) users. For those who are not on warfarin, try using fresh spinach or arugula instead of lettuce.

When roasting the portabella mushrooms in the oven, they will give up a lot of water into the pan, which is why we turn up the oven's temperature: to help the water evaporate.

This recipe is especially good with smoked paprika, if you have it.

 

 

Portabello Tacos



Servings = 2 | Serving size =3 tacos

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe makes very good leftovers. Reheat the mushroom/onion filling gently and assemble the tacos just before serving.

1 Tbsp olive oil
1 large white onion (thinly sliced)
3 large portabello mushroom caps
1/4 cup no salt added vegetable stock
1 tsp honey
1/2 tsp ground cumin
1 tsp chili powder
1 tsp dried oregano leaves
1/4 tsp salt
1/8 tsp cayenne pepper (optional)
1/2 tsp paprika
10 cherry tomatoes (halved lengthwise)
2 cups iceberg lettuce
2 ounces reduced fat Monterey Jack cheese (shredded)
6 crispy corn taco shells

Portabello Tacos, a healthy recipe from Dr. Gourmet
Place a large skillet in the oven and preheat the oven to 325F.

When the oven comes to temperature, place the olive oil in the pan and add the onions. Roast for 10 minutes, tossing occasionally.

Meanwhile, remove the stem and scrape the gills from the portabello mushrooms, then cut into 1/2 inch slices.

After the 10 minutes of roasting, add the mushrooms to the pan, toss, and return to the oven. Roast for 5 minutes.

Toss and increase the heat to 425F.

Continue roasting for another 15 minutes, stirring occasionally.

While the mushrooms and onions are roasting, in a small bowl whisk together the vegetable stock, honey, cumin, chili powder, oregano, salt, cayenne, and paprika.

After the 15 minutes of roasting, add the sauce to the roasting pan, stir, and return the pan to the oven. Reduce the oven's heat back to 325F.

Roast for another 5 minutes, stirring occasionally.

To serve, divide the lettuce between 6 taco shells.

Add the mushroom/onion mixture, the cheese, and the tomatoes, and serve 3 tacos per person.

Nutrition Facts

Serving size = 3 tacos

Servings = 2

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Amount Per Serving

Calories 469 Calories from Fat 144
  % Daily Value
Total Fat 15g 24%
    Saturated Fat 5g 19%
    Monounsaturated Fat 8g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 500mg 20%
Total Carbohydrates 67g 22%
    Dietary Fiber 11g 45%
    Sugars 15g  
Protein 19g  
Vitamin A 40% Vitamin C 45%
Calcium 47% Iron 19%
Vitamin K 34 mcg Potassium 1362 mg
Magnesium 110 mg