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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. Use a gluten-free hamburger bun in place of the whole wheat bun.

 

"Falling in love is like eating mushrooms: you never know if it's the real thing until it's too late."
-Bill Balance, Radio personality

The refrigerator light goes on...

It simply doesn’t get easier than this to make dinner. Put the mushroom in the oven with some barbecue sauce on it, turn, turn, serve.

I’ve had a lot of Portobello mushroom “burgers” at restaurants here and there. They’re good, and even though mushrooms are one of the pure umami flavors, there’s always seemed to be something missing. Credit to my wife for suggesting the barbecue sauce. It adds just the right touch.

If you are watching your sodium there are low-sodium barbecue sauces on the market. I have also been seeing more and more bottled sauces that are not made with high fructose corn syrup. While these do use sugar instead, it’s not a lot, and two tablespoons is only about 50 calories.

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Portobello Burgers



Servings = 1 | Serving size =1 burger

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16.

This recipe does not make very good leftovers.

Serve with Red Potato Salad or Healthy French Fries or Barbara's Potato Salad or Thick Cut Yam Fries or Thick Cut Yam Fries - Low Sodium Version

spray olive oil
1 3 ounce Portobello mushroom cap
2 Tbsp barbecue sauce (low sodium if possible)
1 ounce provolone cheese (sliced)
1 small tomato (2 slices per burger)
1 small onion (2 slices per burger)
2 leaves lettuce
fresh ground black pepper (to taste)
1 whole wheat or gluten-free hamburger bun

Place a large skillet in the oven and preheat to 425°F.

When the oven is hot spray the pan lightly with oil and place the mushroom with the top down. Spread the barbecue sauce over the gills of the mushroom.

Cook for about 5 minutes and then turn over. Cook for another 5 minutes and turn one more time.

If you like your bun toasted place it on the rack in the oven.

After two minutes remove the bun and place the mushroom on the bottom half. Top with the tomato, onion, lettuce, black pepper and the top of the bun.

Nutrition Facts

Serving size = 1 burger

Servings = 1

.

Amount Per Serving

Calories 304 Calories from Fat 86
  % Daily Value
Total Fat 10g 15%
    Saturated Fat 5g 26%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 19mg 6%
Sodium 507mg 21%
Total Carbohydrates 42g 14%
    Dietary Fiber 5g 20%
    Sugars 19g  
Protein 14g  
Vitamin A 15% Vitamin C 12%
Calcium 29% Iron 10%
Vitamin K 9 mcg Potassium 747 mg
Magnesium 63 mg