Grilled Portabella Mushroom vs. Hamburger

Portabella Mushroom vs. Hamburger

Original    Modified 1 pound hamburger    4 large portabella mushroom caps (5 inches in diameter) 1 medium onion, chopped      1/2 teaspoon salt      1/4 teaspoon black pepper      4 hamburger buns    4 whole wheat buns, toasted      Marinade      1/3 cup balsamic vinegar      1/2 cup water      1 tablespoon sugar      1 clove garlic      1/4 teaspoon cayenne pepper (optional)      2 tablespoons olive oil

NOTE: This "vegetarian burger" is more healthful than the regular hamburger. The mushrooms also are excellent when smoked with hickory chips.

Clean mushrooms with a damp towel and remove stems. Lay "gill" side up in a shallow glass baking dish. Combine ingredients for marinade and spoon over the mushrooms. Cover and marinate in the refrigerator for at least 1 hour; turn mushrooms once.

Start the grill. The grill is ready when the coals/flame reach a medium heat. (You should be able to keep your hand 5 inches above heat for about 3 seconds). Spray a vegetable cooking grate with non-stick spray. Place mushrooms "gill" side up on grate. Grill for about 5 minutes on each side or until tender. Baste with marinade to keep from drying out. Serve on toasted bun. (Lettuce leaf, slice of tomato and red onion slices can be added if desired with negligible change in nutrients listed below). Yield: 4 servings

Yield: 4 servings, 2 rolls each

Nutritional Analysis	Original	Modified
Calories	465	205
Fat (grams)	28	7
Percent calories from fat	54	30
Percent polyunsaturated	4	4
Percent saturated	23	4
Percent monounsaturated	27	22
Cholesterol (milligrams)	100	0
Sodium (milligrams)	605	203
Protein (grams)	31	5
Carbohydrate (grams)	22	30
Dietary Fiber (grams)	1.5	3

NOTE: People with diabetes or those on calorie-controlled diets may count one serving as: 1 vegetable, 1 starch and 1 fat.