Pan-Seared Portobello Mushrooms Recipes

Pan-Seared Portobello Mushrooms Recipes - How Foods Fight Cancer

MAKES 4 SERVINGS

Portobellos are meaty and delicious. They lend themselves well to grilling and can be served on
a bed of grains, with mashed potatoes, or on whole-grain buns with all the trimmings. Plus,
they don’t contain any of the carcinogens that are formed when meat is cooked. Portobello mushrooms are a great source of folate, selenium, and zinc.

4 large portobello mushrooms
2 tablespoons red wine or water
2 tablespoons reducedsodium soy sauce
1 tablespoon balsamic vinegar
2 garlic cloves, minced or pressed
1⁄2 teaspoon dried oregano



1. Clean the mushrooms and trim the stems so they are flush with
bottom of the caps.

2. Combine the wine, soy sauce, vinegar, garlic, and oregano in a large
skillet. Heat until the mixture begins to bubble. Add the mushrooms,
top side down. Lower the heat to medium, cover, and cook for 3
minutes. If the pan becomes dry, add 2 to 3 tablespoons of water.
Turn the mushrooms over and cook for about 5 minutes longer,
until they are tender when pierced with a sharp knife. Serve hot.

3. Stored in a covered container in the refrigerator, leftover Pan-Seared
Portobello Mushrooms will keep for up to 3 days.


PER SERVING: 38 calories; 0.5 g fat; 0 g saturated fat; 12.9% calories from fat; 0 mg cholesterol;
3.3 g protein; 4.9 g total carbohydrate; 0.2 g sugar; 1.8 g fiber; 273 mg sodium; 10 mg calcium;
0.7 mg iron; 0.5 mg vitamin C; 5 mcg beta-carotene; 0 mg vitamin E