Low in calories and virtually fat-free, portobello mushrooms are a healthy alternative to white-bread burger buns. They're good sources of many nutrients, including copper, selenium, and B vitamins, which play several important roles in the body, from red blood cell production to helping to maintain healthy brain function.
Ingredients
- 4 portobello mushroom caps, stems removed, wiped clean with a damp towel
- 1 teaspoon plus 1 1/2 teaspoons extra-virgin olive oil
- 1/4 teaspoon plus 1/2 teaspoon salt
- 1/4 teaspoon plus 1/4 teaspoon ground black pepper
- 1 pound lean ground turkey
- 4 teaspoons sliced green onions, green tops only
- 1 teaspoon chopped fresh oregano or 1/4 teaspoon dried oregano
- 1/2 teaspoon crushed red pepper
- 2 teaspoons finely grated lemon zest
- 1 medium tomato, thinly sliced (optional)
- 3/4 cup very thinly sliced sweet onions, such as Vidalia or Maui (optional)
- Condiments of choice, such as tomato sauce, mayonnaise, or dijon or yellow mustard
Preparation
Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Gently scrape the gills from the inside of the mushrooms using a teaspoon.
Lightly brush the top of each mushroom with 1/4 teaspoon of the oil and season with a pinch of the salt and pepper. Place top-side down (gill-side up) on the baking sheet and roast until they give off their liquid and are tender, about 15 minutes. Turn the mushrooms and roast until they are dry, 3 to 5 minutes. Remove from the oven and let rest.
Combine the turkey, green onions, oregano, red pepper, zest, and remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper in a large bowl. Mix with your fingers or a rubber spatula until well combined.
Form into patties of the proper weight for your nutritional requirements. Heat the remaining 1 1/2 teaspoons oil in a large, heavy, nonstick skillet over medium-high heat. Add the patties and reduce the heat to medium. Cook uncovered for 5 minutes. Turn the patties and cook until the meat is completely cooked through and the juices run clear, 5 to 6 minutes.
Remove the patties from the pan and let rest for 3 minutes. Place one or two mushrooms on each of two, three, or four plates. Top each mushroom with a turkey burger and optional toppings and condiments of your choice.
Serves 4
Nutrition facts
Per serving: Calories 283; dietary fiber 2g; protein 23g
Adapted from the book The Age-Defying Diet by Caroline Apovian, MD. Copyright © 2015 by Caroline Apovian and The Philip Lief Group, Inc. Reprinted with permission of Grand Central Publishing, New York, NY. All rights reserved.
