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Disease-Free Living Through Fitness and Nutrition

Recipes for those who wish to avoid salt/sugar/oils/flesh foods
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Portobello Mushroom Steaks

Makes 4 servings


1/4 cup ketchup
2 tablespoons balsamic vinegar
1/2 teaspoon crushed garlic
4 medium portobello mushrooms
olive oil, as needed
salt and pepper
minced fresh parsley, chives, or scallions for garnish (optional)

Combine ketchup, vinegar, and garlic and set aside.

Carefully remove mushroom stems, but leave caps whole. Rinse caps under water, gently rubbing with the surface of your thumb to remove any dirt.

Place a thin layer of olive oil in a large skillet and heat over medium-high heat. If you do not have a skillet large enough to comfortably hold all four mushrooms at once, cook them in two batches or use two skillets. Place mushrooms in skillet, stem-side up. Cover and cook about 5 minutes. Turn over, reduce heat to medium, cover and continue to cook until fork-tender in the center, about 5 minutes longer. Season with salt and pepper.

Spoon reserved sauce equally over each mushroom. Garnish with fresh herbs, if desired. Serve whole, or slice mushrooms on the bias (with the knife held at an angle).

Nutrition Information

Per serving (1 portobello mushroom "steak"):

72 calories
1 g fat
0 mg cholesterol

11g carbohydrate
4 g fiber
4 g protein
482 mg sodium

Recipe from Joanne Stepaniak, found in Dr. Neal Barnard's book, Breaking the Food Seduction.

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