Big Appetite? Try a “Big Hat” BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

The meaty texture of broiled portobello mushrooms creates a vegetarian dish that will satisfy even the hungriest carnivore. These large, dark brown mushrooms are marinated in a handful of spices and feature a robust flavor. Serve them alongside grilled vegetable skewers and whole-grain couscous or atop a whole-wheat toasted bun.

 

Portobello, which are called cappellone or “big hat” in Northern Italy, are a low-calorie food and virtually fat-free. Surprisingly, one of these mushrooms has more potassium than a banana. Given their size and texture, they are perfect for broiling, especially if left to sit in a flavorful marinade. This dish calls for a marinade featuring garlic, thyme, oregano and sage.

 

The thyme and sage, with their warm, pungent scents, impart a woodsy flavor to the mushrooms. Garlic adds a hint of heat and numerous health-protective benefits.

 

One of the oldest cultivated plants found in the world, garlic has been grown for over 6,000 years and is used extensively in Eastern medicine. The sulfur containing substances present in garlic have been shown to have antibacterial properties. In addition, research shows that garlic is likely protective against colorectal cancer.

 

Portobello should be firm and solid, not broken or bruised. Avoid limp or dried-looking mushrooms. Also stay away from shriveled or slippery ones, as these are signs of decomposition. Cooked portobello can be frozen and will keep for several months; however, uncooked mushrooms do not freeze well. It is best, if raw mushrooms are consumed within five days of purchasing.

 

Broiled Italian Style Portobello Mushrooms - Makes 4 servings.

2 Tbsp. vegetable broth
1 Tbsp. extra virgin olive oil
1 Tbsp. balsamic vinegar
4 cloves garlic, minced
1/2 tsp. dried thyme
1/2 tsp. dried oregano
1/2 tsp. dried sage
1/4 tsp. salt
4 large portobello mushrooms, cleaned and stems removed

Combine broth, oil, vinegar, garlic, thyme, oregano, sage and salt in large sealable plastic bag. Place mushrooms in a single layer in the marinade, turning once to coat. Press out excess air and seal bag. Marinate at room temperature for up to 1 hour, turning occasionally.

Adjust the cooking rack 4 inches from heat source and preheat broiler. Spray broiler pan with vegetable cooking spray.

Place mushrooms on broiler pan. Broil, turning often until tender, about 6 to 8 minutes.

Use wide tongs to carefully transfer mushrooms to clean cutting surface, thinly slice, and serve warm.

Per serving: 80 calories, 3.5 g total fat (0g saturated fat), 7g carbohydrates, 3 g protein, 2 g dietary fiber, 190 mg sodium.

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