Grilled Eggplant and Portobello Sandwich
This sandwich is a vegetarian option for your next cookout. Top it with slices of garden-fresh tomato and spicy arugula. It is so good and full of flavor. A mixed green salad completes dinner.
Mushrooms have a real hearty ‘meaty’ flavor, they are a great meat substitution. It is so good and full of flavor.
Prep time: 25 minutes
Cook time: 25 minutes
(Make 4 serves)
Healthy Recipes Amount Per Serving: 250 Calories, 10 g. Protein, 39 g. Carbohydrates, 1 g. Dietary Fiber, 7 g. Fat ( 1 g sat , 3 g mono ), 4 mg. Cholesterol, 688 mg. Sodium, 789 mg. potassium.
Carbohydrate Servings: 2
Exchanges: 2 starch, 2 vegetable, 1/2 fat
- 1 small clove garlic, pressed through a garlic press or minced
- 1/4 cup of low-fat mayonnaise
- 1 tsp. of lemon juice
- 1 medium eggplant (about 1 lb.), sliced into 1/2-inch rounds (If the flavor of skin doesn’t appeal to you, try peeling the skin off or use the skinny long eggplant usually called Japanese or Chinese eggplant. The skin has a very mild flavor.)
- 3 medium portobello mushroom caps, gills removed
- Canola or olive oil cooking spray
- 1/2 tsp. of salt
- 1/2 tsp. of freshly ground pepper
- 8 slices whole-wheat sandwich bread, lightly grilled or toasted
- 2 cups of arugula, or spinach, stemmed and chopped if large
- 1 large tomato, sliced
- Preheat your grill to medium-high.
- In small-size bowl, combine garlic, mayonnaise and lemon juice, then set aside.
- Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper.
- Grill eggplant rounds and mushroom caps, turning once, until tender and browned on both sides: 2-3 minutes per side for eggplant, 3-4 minutes for mushrooms. When mushrooms are cool enough to handle, slice them into strips.
- Spread 1 1/2 tsp. of garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the second bread.
- Tips : The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.
Source : EatingWell
Recipe Under : 200 to 300 Calories - Grilling