Dinner Tonight: Portobello Burger

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Why do I like a portobello mushroom at my backyard get-togethers?

Because they are a fungi!

Seriously, portobello mushrooms on the grill taste almost as hearty and meaty as a heavyweight burger but are lower in fat, cholesterol and calories. Portabellos are a good source of fiber, potassium and B vitamins. And a quarter pound offers 3 grams of protein. Another amazing benefit of this fungi is that it is rich in an antioxidant called ergothioneine. Ergothioneine is an amino acid that can only be obtained from the diet and when not enough is consumed, cells become more susceptible to damage caused by oxidative stress. Ergothioneine is released from mushroom cells when the mushroom is cooked.

This is a great meal for those watching their calorie intake, or who are vegetarian or vegan. But don’t worry, the heartiness of this portobello mushroom burger will also satisfy any traditional burger lover.

Portobello Burger

• 1/4 cup extra-virgin olive oil
• 2 cloves garlic, peeled and minced
• 4 large portobello mushrooms, caps
• 4 Ezekiel hamburger buns
• 1 cup baby spinach
• 1 small tomato, sliced
• 1 small avocado, sliced
• 1 yellow onion, sliced in rounds

Mix garlic and oil together in small bowl. Brush each portobello cap with oil and garlic mixture. Grill mushroom caps over medium heat until just tender. Place onions rounds on a the grill, until brown on both sides.

Place 1 mushroom cap on 1/2 of each bun. Top the 4 caps with even amounts of spinach, tomato, avocado and onion. Drizzle any leftover oil on top of veggies and place remaining 1/2 of each bun on top.

Photo from here, with thanks.

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February 2023