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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.