Recipe:
A juicy portobello mushroom makes a delicious lower-calorie alternative to a hamburger. The tomato onion jam serves as a sophisticated ketchup– it’s still a tomato-based condiment, but with more texture and depth of flavor. Tomatoes are one of my Top 10 beauty foods because of their high content of lycopene, an anti-aging antioxidant that is actually more readily absorbed when the tomatoes are cooked.
The marinade in the recipe gives the mushrooms a savory flavor, and roasting them gives them a juicy and “meaty” texture. The jam pairs perfectly with the portobellos and arugula. It has a sweet flavor with a little bit of tang and has a strong taste of tomato, sautéed onion, and garlic. Note that you can use 1 cup of canned diced tomatoes in place of fresh tomatoes if you wish.
Ingredients:
For the tomato-onion jam:
1 teaspoon extra virgin olive oil
1 large Vidalia onion, chopped
3 cloves garlic, minced
1 lb tomatoes (about 5 large tomatoes), chopped
1⁄4 packed cup brown sugar
1⁄2 teaspoon salt
1 tablespoon lemon juice
For the portobello burgers:
4 portobello mushrooms, stemmed and patted dry
2 tablespoons low-sodium soy sauce
1 tablespoon extra-virgin olive oil
1⁄2 tablespoon Dijon mustard
1⁄2 tablespoon honey
1 clove of garlic, minced
To assemble:
1 cup arugula
4 whole wheat buns, toasted
Instructions:
In a large saucepan, heat olive oil over medium-high heat. Add onions and sauté until browned. Add garlic and sauté for another minute. Add in tomatoes, brown sugar, and salt, and cook for about 30 minutes, stirring occasionally, until almost all of the liquid has evaporated. Remove from heat and stir in lemon juice.
Preheat oven to 400 degrees Fahrenheit. Line a baking sheet with tinfoil. In a small bowl, mix together soy sauce, olive oil, Dijon mustard, honey, and garlic. Pour this mixture over the mushrooms, spreading it on both sides. Place mushrooms on baking sheet stem side up and bake for 15 minutes. Flip and bake for another 10-15 minutes. Place arugula on bottom half of bun, followed by mushroom and a large spoonful of tomato-onion jam. Top with the other half of the bun.
Yields: 4 servings
Per serving:309 calories, 4.4 g protein, 52.1 g carbohydrates, 6.5 g fiber, 24.4 g sugars, 6.7 g fat, 1.2 g saturated fat, 0 g trans fat, 0.5 mg cholesterol, 833 mg sodium, 156.9 mg calcium, 0 g omega-3 fats, 1163.4 IU vitamin A, 23.1 mg vitamin C, 0.6 mg vitamin E, 2.5 mg iron, 0.8 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.