Pan-Seared Portobello Mushrooms
Makes 4 servings
These giant mushrooms make a hearty, meatlike entree. Serve them with brown rice, pasta, or couscous.
4
large
portobello mushrooms
2
teaspoons
olive oil
2
tablespoons
red wine or water
2
tablespoons
reduced-sodium soy sauce
1
tablespoon
balsamic vinegar
2
garlic cloves, pressed
1/2
teaspoon
dried oregano
Clean mushrooms, trimming stems flush with bottom of caps.
Mix oil, wine or water, soy sauce, vinegar, garlic, and oregano in a large skillet. Heat until mixture begins to bubble, then add mushrooms, top side down. Reduce to medium heat, cover and cook 3 minutes. If the pan becomes dry, add 2 to 3 tablespoons of water. Turn mushrooms and cook second side until tender when pierced with a sharp knife, about 5 minutes. Serve hot.
Per mushroom
- Calories: 58
- Fat: 2.8 g
- Saturated Fat: 0.4 g
- Calories from Fat: 43.6%
- Cholesterol: 0 mg
- Protein: 3.3 g
- Carbohydrates: 4.9 g
- Sugar: 0.2 g
- Fiber: 1.8 g
- Sodium: 273 mg
- Calcium: 10 mg
- Iron: 0.7 mg
- Vitamin C: 0.5 mg
- Beta Carotene: 5 mcg
- Vitamin E: 0.4 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
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