Grilled Portobello Sandwich

portobello-sandwich-large

By Barbara Day, M.S., R.D., C.N.

Here’s a really great vegetarian sandwich with lots of anti-oxidants and tastes good, too. You can cut the calories by using a 100% whole wheat sandwich thin. Enjoy!

Per Serving: 270  calories, 9 grams protein, 10 grams of fat, 38 grams of CHO, 3 grams of fiber,  390 mg sodium.

Preparation Time:  10 minutes Cook Time: 10 minutes 

Serves:  6

 Ingredients

For the Portobello mushrooms

  • 2 tablespoons olive oil
  • 2 cloves garlic, finely chopped
  • 2 teaspoons chopped fresh basil
  • salt to taste
  • freshly ground black pepper
  • 6 portobello mushrooms

For sandwiches:

  • ¾ cup cream cheese, low fat whipped, or goat cheese
  • 6 pieces of focaccia or other good quality bread, sliced in half, lengthwise
  • 1 cup spinach, or arugula leaves, washed and dried
  • 6 slices of tomato

Instructions

For the Portobello mushrooms:

Preheat the grill.  Mix the olive oil, garlic, salt, pepper, and 1 teaspoon of the basil together.  Remove the stems from the mushrooms and brush both sides of the caps with the olive oil mixture.  Set aside.  Gill the mushrooms until they are soft in the center, about 3 to 4 minutes on each side.  Slice each cap on the diagonal into 1” strips.

For the sandwiches:

Mix the cheese, the remaining teaspoon of basil, salt and pepper together.  Set aside.  Spread 6 halves of bread with the cheese mixture, then top with the spinach or arugula, a slice of tomato and several Portobello mushrooms strips.  Place the other half of the bread on top.

 

Shopping List

  • olive oil
  • 2 cloves garlic
  • fresh basil
  • 6 portobello mushrooms
  • cream cheese, low fat whipped, or goat cheese
  • 6 pieces of focaccia
  • spinach, or arugula leaves
  • tomato

Note: You can make it quicker, substitute ½ a roasted red pepper for each slice of tomato.  Make it seasonal – steps 2 through 4 can be done ahead.  The ingredients will keep in the refrigerator for up to 3 days.

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

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