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Mushrooms and red bell peppers

Nutrition information
Serving: 1 mushroom (178 grams)
Servings per recipe: 4
Calories: 180 (100 from fat)
Cholesterol: 20 milligrams
Fat: 12 grams (5 saturated fat, 0 trans fats)
Protein: 10 gram
Sodium: 410 milligrams 
Total carbohydrate: 9 gram (2 fiber, 4 sugars)


Recipe tip

Make this dish gluten free by using gluten-free soy sauce!

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Grilled mushrooms and peppers over greens

Ditch the meat one night a week and add mushrooms to your meal! Mushrooms have a "meaty" taste without the saturated fat and cholesterol.

Ingredients

1 medium red bell pepper, ribs and seeds removed and cut into 4 pieces
1 tablespoon balsamic vinegar
2 teaspoons soy sauce
1/4 cup fresh rosemary, roughly chopped
1 tablespoon extra-virgin olive oil
1 teaspoon minced garlic
4 portabella mushrooms, wiped clean of any dirt
4 thin slices red onion
4 slices provolone cheese
2 cups fresh arugula greens

Directions

  1. Preheat grill to high heat.
  2. Place peppers skin-side-down on grill. Cook for 5 to 7 minutes, flip and allow to cook for another 7 to 10 minutes. Peppers are done when slightly charred. Remove from grill, place in bowl and cover. Set aside. Turn off grill.
  3. In a medium bowl, combine vinegar, soy sauce, rosemary, oil and minced garlic. Stir. Add mushrooms, making sure marinade covers them completely. Allow to sit at room temperature for 15 to 20 minutes.
  4. Coat grill grate with oil. Then preheat grill to medium heat.
  5. Place mushrooms on grill and cook for 5 to 7 minutes. In the last 2 to 3 minutes of cooking time, add onion slices to grill, turning halfway through (after about 1 minute). Place one slice of cheese on each mushroom.
  6. Remove charred skin from peppers.
  7. To serve, place mushroom on a bed of arugula, then top with onion and roasted peppers.

Makes 4 servings

Recipe contains: milk, soy

Carb choices per serving: 1 1/2












 

Source: Allina Health's Patient Education Department

First published: 06/26/2014
Last updated: 06/26/2014

Reviewed by: Allina Health's Patient Education Department