4 sandwiches
Active Time:
Total Time:
Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight | High calcium | High fiber | High potassium |Ingredients
- 2 teaspoons extra-virgin olive oil
- 1 medium onion, sliced
- 4 large portobello mushrooms, stems and gills removed (see Tip), sliced
- 1 large red bell pepper, thinly sliced
- 2 tablespoons minced fresh oregano, or 2 teaspoons dried
- 1/2 teaspoon freshly ground pepper
- 1 tablespoon all-purpose flour
- 1/4 cup vegetable broth
- 1 tablespoon reduced-sodium soy sauce
- 3 ounces thinly sliced reduced-fat provolone cheese
- 4 whole-wheat buns, split and toasted
Preparation
- Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
- Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
- Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.
Tips & Notes
- The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.
Nutrition
Per serving:
268 calories;
10 g fat
(4 g sat, 4 g mono);
15 mg cholesterol; 35 g carbohydrates; 13 g protein; 7 g fiber; 561 mg sodium; 704 mg potassium.
Nutrition Bonus: Vitamin C (140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25% dv), Potassium (20% dv), Magnesium (16% dv).2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 1 high-fat meat
