Healthy Recipes: Grilled Eggplant & Portobello Sandwich

उपज: 4 servings

सर्विंग्स: 4

तैयारी समय: 25 minutes

कुल समय: 25 minutes

रेसिपी विवरण:

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.

रेसिपी सामग्री:

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 teaspoon salt
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

रेसिपी चरण:

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.

रेसिपी टिप्स और नोट्स:

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.

नुस्खा पोषण:

सेवारत प्रति: 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

पोषण बोनस: Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).

2 कार्बोहाइड्रेट सर्विंग्स

एक्सचेंज: 2 starch, 2 vegetable, 1/2 fat