Healthy Recipes: Grilled Eggplant & Portobello Sandwich

Năng suất: 4 servings

Khẩu phần: 4

Thời gian chuẩn bị: 25 minutes

Tổng thời gian: 25 minutes

Mô tả công thức:

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.

Thành phần công thức:

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 muỗng cà phê hạt tiêu mới xay
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

Các bước công thức:

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.

Mẹo và ghi chú về công thức nấu ăn:

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.

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

Tiền thưởng dinh dưỡng: Potassium (22% daily value), Folate (20% dv), Magnesium & Vitamin C (18% dv).

2 khẩu phần carbohydrate

Trao đổi: 2 starch, 2 vegetable, 1/2 fat