Healthy Portobello Mushroom Burger:
OK, I fibbed just a bit. You probably wouldn’t quite have your mushroom burger like this on a 5:2 diet fast day.
The bread roll adds a whopping 150 calories and to me, that’s a bit of a waste of calories as it won’t help fill you up for long. But, it’s just as delicious (though not quite as photogenic) without the bread, or with just the base, like a burger open sandwich.
And, portobello mushrooms make excellent meat substitutes. There’s nothing particularly difficult in this recipe and it’s perfectly acceptable to mix and match the toppings according to your own personal preference. I used a slice of low-calorie Leerdammer cheese which melts beautifully and has around 50 calories a slice but you could crumble a little blue cheese or add a slice of grilled bacon. Or fill the cap with chopped veg and then top with cheese. It’s up to you!
The mushroom itself has around 30 calories. You will be adding a little oil to marinade and grill it and of course the mixture of toppings. So the final dish, without a bun and using just mustard and low-calorie mayo is around 200 calories. Add the bun and you are still only hitting 350 calories. It just doesn’t feel like diet food though.
An easy and low calorie alternative for vegetarians which can be cooked on the BBQ or under the grill. Portobello Mushroom Burgers are a delicious alternative to their meaty cousins
- 1 Large Portobello Mushroom
- 1 Thin slice Leerdamer light cheese Or similar
- 2 teaspoons Balsamic vinegar
- 2 teaspoons Olive oil
- 1/2 teaspoon Rose Harrissa
- 1/2 Medium Red Onion finely sliced
- 1 teaspoon Olive oil
- 1 Thin slice Tomato
- 1 teaspoon Low-calorie Mayo
- 1 Handful Salad Greens
- 1 Burger Bun
Mix the balsamic, 2 teaspoons of oil and rose harissa. Use to baste the mushroom and put to one side for 20 minutes or so
Gently fry the red onion in a teaspoon of olive oil till caramelised. Put to one side and keep warm
Grill the mushroom on a griddle or barbecue, top side up for 2-3 minutes, then turn. Baste well with whatever is left of the marinade
Continue to grill, topping the mushroom with the cheese slice for the last 2 minutes. Put to one side and keep warm.
Split the burger bun, grill the inside till toasted.
Put your burger stack together. Top the base of the roll with the mushroom (cheese up), then add a good spoon of caramelised onion, then add tomato, then salad greens. If liked, add mustard, ketchup, mayo or a mixture of all three.
It’s for that reason that I’m calling this a 5:2 diet plus recipe. It’s quite nice enough to have on a fast day, without the bun and being ultra careful with the toppings. But, honestly, would you question this on your dinner plate any day of the week?
Why not save this recipe for later? It’s easy to make and infinitely variable.