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How to Cook a Portobello Mushroom Burger

by
author image Michelle Kerns
Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.
How to Cook a Portobello Mushroom Burger
Choose large, flat portobello mushrooms for your burger. Photo Credit Brand X Pictures/Stockbyte/Getty Images

The risk of dying from heart disease or cancer is higher if you regularly eat red meat, according to a study published in 2012 in "Archives of Internal Medicine." That study followed more than 120,000 men and women for over 20 years. To keep your intake low, try substituting the meat in favorite dishes like burgers with a low-fat alternative such as portobello mushrooms. A portobello's large, flat cap has a meatlike texture when roasted or grilled. Each 1-cup serving is cholesterol-free, very low in saturated fat and a good source of nutrients like fiber, niacin, riboflavin, copper and selenium.

Prepare the Portobellos

Step 1

Remove any debris or sand gently from the portobellos using a soft-bristled vegetable brush. Wipe the mushrooms with a paper towel slightly dampened with water, if needed. Pat the mushrooms dry.

Step 2

Cut the stems off of each portobello. Use a spoon to scrape out and discard the dark gills on the underside of the mushroom caps.

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Step 3

Put the cleaned portobellos into a bowl containing your choice of commercial marinade or a homemade mixture prepared from ingredients such as vinegar, olive oil, minced garlic, fresh herbs and spices. Allow the mushrooms to marinate for 15 minutes at room temperature, turning several times.

Grill the Portobellos

Step 1

Remove the portobellos from the marinade and set them aside, reserving the marinade, if desired. Heat a gas or charcoal grill to medium-high heat.

Step 2

Coat the grate of your grill lightly with vegetable oil. Put the portobellos on the grill, stem side up. Close the lid.

Step 3

Grill the portobellos for approximately six to eight minutes. Baste the mushrooms with the reserved marinade, if desired. Use tongs to turn each mushroom over.

Step 4

Close the lid. Grill for four to six more minutes, add a slice of reduced-fat cheese to each if desired, replace the lid and cook for two additional minutes. Serve the portobello mushroom burgers with your choice of condiments.

Roast the Portobellos

Step 1

Arrange the prepared portobellos on a rimmed baking sheet, stem side down. Place the baking sheet in an oven that has been preheated to 425 degrees Fahrenheit.

Step 2

Roast the mushrooms until they are tender, approximately 18 to 20 minutes. Place a slice of reduced-fat cheese on each portobello, if desired.

Step 3

Cook for three to five additional minutes or until the cheese has melted. Allow to cool slightly before serving.

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References

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