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Good ‘n healthy Portabella Steak

portabella steak

How do you eat mushrooms? In salads and omelets, or as a topping on your pizza? How about as the entrée to the meal?

The tasty portabella (or portobello) mushroom with its meaty texture is the steak of mushrooms. Portabella mushrooms, about 5 inches in diameter, are cremini mushrooms grown to full maturity.

Like most mushrooms, the portabella mushroom provides unique immune system support, protects against cardiovascular disease, may aid in breast cancer prevention in women, and is a rich source of 15 different vitamins, minerals, and antioxidant phytonutrients, including phosphorus for bone strength.

Low in calories, fat and carbohydrates, but with a moderate amount of fiber and protein, the portabella makes a great addition as a healthy side dish as well when eaten with lean beef or chicken breast, or as a “burger” in a bun to boost your carb intake. It’s recommended women should eat 46 grams of protein a day and men 56 grams. Both men and women should strive for at least 130 grams of carbs a day.

Did we mention how easy portabella mushrooms are to prepare and make? Whether as a side dish or as an entrée these beauties can be ready to eat in less than 20 minutes.

INGREDIENTS

  • 4 Portabella mushrooms
  • 2 Tablespoons olive oil
  • 2 Tablespoons balsamic vinegar
  • 1 teaspoon low sodium soy sauce
  • ¼ teaspoon black pepper

INSTRUCTIONS

  1. To prepare the mushrooms, remove the stems and scrape away the underside, or gills, with a tablespoon and throw away. Lightly rinse mushrooms with water and dry immediately with paper towel.
  2. Blend the olive oil, balsamic vinegar, soy sauce and black pepper together in a small bowl. Brush both sides of mushrooms with marinade.
  3. Lightly spray skillet or grill with no-stick cooking spray. Heat skillet to medium and sauté/grill mushrooms for 5 minutes on one side. Turn over and sauté/grill another 2 minutes. You will know the mushrooms are done when they become flat.
  4. Slice and serve as an entrée or as a side dish along with poultry, lean beef or fish for a Good ‘n healthy meal.

Makes 4 servings.

Nutritional Information
Per serving, one portabella mushroom: 84.5 calories; 6.8g total fat (0.9g saturated fat, 0.6g polyunsaturated fat, 5.0g monounsaturated fat); 50mg sodium; 0.0mg cholesterol; 4.1g carbohydrate; 1.0g fiber; 0.0g sugars; 3.1g protein; 300mg potassium.

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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