diet

Roasted Portobello Sandwiches

Eli Ben-yehuda

Written by Eli Ben-yehuda

On August 12, 2018

So this is week 2 of the DASH diet challenge. Keeping foods fun, interesting, and tasty can be a challenge. But how are my results doing? Well, that would be a loss of 2 pounds this past week. A total of almost 4 pounds in 2 weeks. So here is another DASH Diet recipe for you to enjoy.

Portobello mushrooms are the Black Angus Beef of the mushroom world. This is one mushroom the stands alone when it comes to superior taste. I enjoy grilling mine with shallots and red pepper, for one amazing sandwich. At only 290 calories per serving this is one meal that is big on taste and small on calories. Enjoy this with a chopped green salad for a heart-healthy meal.

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Ingredients:

  • Four 4- to 5-inch Portobello mushrooms, stems removed
  • Olive oil cooking spray
  • 4 thin slices red onion
  • 8 thin slices whole-grain bread
  • 4 thin slices low-fat Swiss cheese (4 ounces)
  • 2 jarred roasted red peppers, drained and sliced (about 2 ounces)
  • 4 slices tomato
  • 4 fresh basil leaves
  • Vinaigrette:

  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 3 tablespoons chopped fresh basil
  • 1 scallion, white part and 1 inch of the green, finely chopped
  • 1/8 teaspoon garlic powder
  • Freshly ground pepper
  • Balsamic Mayonnaise:

  • 1 tablespoon light mayonnaise
  • 2 teaspoons balsamic vinegar
  • 1 teaspoon Dijon mustard
  • Instructions:

    1) Preheat the oven to 450°F.

    2) Coat the mushrooms with cooking spray. Mix the vinaigrette ingredients and paint the mushrooms on both sides. Marinate for 15 minutes.

    3) Coat the marinated mushrooms and the onion slices with cooking spray. Roast them in the oven until cooked through, about 5 minutes. Coat the bread with the cooking spray and toast in a toaster oven.

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    4) Place a slice of cheese on four of the pieces of toast. Top with a mushroom, slices of onion, red pepper, tomato, and a basil leaf.

    5) Mix balsamic mayonnaise ingredients together until completed blended. Spread a thin layer on each burger. In a large bowl, combine all ingredients. Toss gently to mix.

    6) Cover and refrigerate for at least 30 minutes to chill. Serve.

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    Written by Eli Ben-Yehuda

    With a passion for health advocacy Eli researches and writes many articles concerning improving the lives of people diagnosed with high blood pressure and the complication they experience. He believes educating people is the best way to improve their overall health.

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