Healthy recipe: Blue cheese portobello burgers
ምርት፡ 4 ምግቦች
አገልግሎቶች፡- 4
ንቁ ጊዜ፡- 1 hour
ጠቅላላ ጊዜ፡- 1 hour
የምግብ አዘገጃጀት መግለጫ፡-
Blue cheese and slow-cooked onions turn a grilled portobello into an indulgent portobello burger. Ruby port—a sweet fortified wine—gives extra depth of flavor to the caramelized onions.
የምግብ አዘገጃጀት ንጥረ ነገሮች:
1. 3 tablespoons extra-virgin olive oil, divided
2. 1 tablespoon balsamic vinegar
3. 3 cloves garlic, minced
4. 4 large portobello mushrooms, stems removed
5. 3 cups thinly sliced red onion
6. 2 tablespoons water
7. 1/4 cup ruby port
8. 1/2 teaspoon salt, divided
9. 1/4 teaspoon freshly ground pepper, divided
10. 1/2 cup crumbled reduced-fat blue cheese (2 ounces)
11. 4 whole-wheat hamburger buns
12. 1 cup baby arugula
13. 4 thick slices tomato
የምግብ አዘገጃጀት ደረጃዎች፡-
1. Whisk 2 tablespoons oil, vinegar and garlic in a bowl. Brush the mixture all over mushrooms and let stand for 30 minutes.
2. Meanwhile, heat the remaining 1 tablespoon oil in a large skillet over high heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Reduce heat to low, add water and cook, stirring frequently, until the onion is browned and very soft, about 15 minutes. Add port; cook, stirring occasionally, until mostly evaporated, about 3 minutes more. Stir in 1/4 teaspoon salt and 1/8 teaspoon pepper. Remove from the heat and cover.
3. Preheat grill to medium.
4. Sprinkle the mushrooms with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Grill, gill-side down, for 5 minutes. Turn over and top each with 2 tablespoons cheese. Grill until the mushrooms are tender, 4 to 5 minutes more.
5. Toast buns. Divide the onions among the mushrooms. Serve (cheese-side up) on buns with arugula and tomato.
የምግብ አዘገጃጀት አመጋገብ:
በእያንዳንዱ አገልግሎት፡ 359 calories; 16 g fat (4 g sat, 9 g mono); 8 mg cholesterol; 42 g carbohydrate; 3 g added sugars; 12 g protein; 7 g fiber; 676 mg sodium; 816 mg potassium
የተመጣጠነ ምግብ ጉርሻ; Potassium & Vitamin C (24% daily value), Folate (19% dv), Magnesium (18% dv)
2 የካርቦሃይድሬት ምግቦች
ልውውጦች፡ 1 1/2 starch, 1 vegetable, 1/2 high fat meat, 2 fat
