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Healthy Recipes: Grilled Eggplant & Portobello Sandwich


ምርት፡ 4 ምግቦች

አገልግሎቶች፡- 4

የዝግጅት ጊዜ፡- 25 ደቂቃዎች

ጠቅላላ ጊዜ፡- 25 ደቂቃዎች

የምግብ አዘገጃጀት መግለጫ፡-

Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh tomato and spicy arugula. Serve with a mixed green salad.

የምግብ አዘገጃጀት ንጥረ ነገሮች:

  1. 1 small clove garlic, chopped
  2. 1/4 cup low-fat mayonnaise
  3. 1 teaspoon lemon juice
  4. 1 medium eggplant (about 1 pound), sliced into 1/2-inch rounds
  5. 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)
  6. Canola or olive oil cooking spray
  7. 1/2 የሻይ ማንኪያ ጨው
  8. 1/2 teaspoon freshly ground pepper
  9. 8 slices whole-wheat sandwich bread, lightly grilled or toasted
  10. 2 cups arugula or spinach, stemmed and chopped if large
  11. 1 large tomato, sliced

የምግብ አዘገጃጀት ደረጃዎች፡-

  1. Preheat grill to medium-high.
  2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.
  3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.
  4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

የምግብ አዘገጃጀት ምክሮች እና ማስታወሻዎች፡-

Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.

የምግብ አዘገጃጀት አመጋገብ:

በእያንዳንዱ አገልግሎት፡ 250 calories; 7 g fat (1 g sat, 3 g mono); 4 mg cholesterol; 39 g carbohydrate; 10 g protein; 9 g fiber; 688 mg sodium; 789 mg potassium

የተመጣጠነ ምግብ ጉርሻ; Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).

2 የካርቦሃይድሬት ምግቦች

ልውውጦች፡ 2 starch, 2 vegetable, 1/2 fat

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