A delicious veggie option, with a satisfying kick

This portobello mushroom sandwich is a satisfying and healthy vegetarian option. It’s packed with flavor thanks to a mix of tangy balsamic vinegar dressing, fresh basil and tomato, red onions and roasted red peppers. Enjoy it for lunch or dinner with a salad or soup.

Ingredients

  • Four 4- to 5-inch portobello mushrooms, stems removed
  • Olive oil cooking spray
  • 4 thin slices red onion
  • 8 thin slices whole-grain bread
  • 4 thin slices low-fat Swiss cheese (4 ounces)
  • 2 jarred roasted red peppers, drained and sliced (about 2 ounces)
  • 4 slices tomato
  • 4 fresh basil leaves

Vinaigrette

  • 1 tablespoon balsamic vinegar
  • 1 tablespoon Dijon mustard
  • 3 tablespoons chopped fresh basil
  • 1 scallion, the white bulb and 1 inch of the green, finely chopped
  • 1/8 teaspoon garlic powder
  • Freshly ground pepper

Balsamic mayonnaise

  • 1 tablespoon light mayonnaise
  • 2 teaspoons balsamic vinegar
  • 1 teaspoon Dijon mustard

Directions

  1. Preheat the oven to 450 F.
  2. Coat the mushrooms with cooking spray. Mix the vinaigrette ingredients and paint the mushrooms on both sides.
  3. Marinate for 15 minutes.
  4. Coat the marinated mushrooms and onion slices with cooking spray. Roast them in the oven until cooked through, about 5 minutes. Coat the bread with the cooking spray and toast in a toaster oven.
  5. Place a slice of cheese on four of the pieces of toast. Top with a mushroom, slices of onion, red pepper, tomato, and a basil leaf.
  6. Mix balsamic mayonnaise ingredients together until completely blended. Spread a thin layer on each burger. In a large bowl, combine all ingredients. Toss gently to mix.
  7. Cover and refrigerate for at least 30 minutes to chill. Serve.

Ingredient health benefits

  • Mushrooms: These fantastic fungi may not make you big like a certain Italian plumber in a beloved video game, but there are still a lot of real-world benefits they can provide. Mushrooms have essential minerals like selenium, zinc and potassium, which your body uses to help regulate hormones, boost your immune system and regulate your blood pressure. But that’s not all! B vitamins like vitamin B2 (riboflavin), vitamin B3 (niacinamide) and vitamin B5 (pantothenic acid) also make an appearance. These vitamins help your body turn food into energy, keep your skin soft and clear of inflammation, and absorb more iron to prevent anemia.
  • Olive oil: There’s a reason this cooking oil has become a popular choice in kitchens around the world. Actually, there are a few! Olive oil has fat-soluble vitamins (vitamins A, D, E and K) that work hard to keep your eyes, bones, blood cells and immune system in peak condition. And let’s not forget about unsaturated fats that support your heart in many ways, from lowering unwanted inflammation to helping increase your “good” (HDL) cholesterol and decrease your “bad” (LDL) cholesterol. Extra virgin olive oil has the highest concentration of nutrients, so consider picking some up next time you’re in the grocery store.
  • Onions: They may not be the most ap-peel-ing ingredients (see what I did there?), but no need to cry about it; each layer of an onion is packed with perks for just about any dish. These alliums are full of vitamin C and antioxidants that keep your immune cells in fighting shape and suppress harmful inflammation and free radicals. One of the antioxidants found in onions, a flavonoid called quercetin, may protect your heart from disease and your immune system from bad bacteria. Even your gut has something to gain from the fiber and prebiotics, which feed your good bacteria and move things along.
  • Whole grains: This food group is an excellent addition to any dish. Full of vital B vitamins, whole grains promote many different aspects of your health from repairing DNA to breaking down the nutrients in your food. Vitamin E fortifies your skin to keep microbial invaders out, while fiber helps lower your cholesterol and keeps your gut healthy. Having a lot of whole grains in your meals will also ensure you’re benefitting from their heart-protective properties that stave off disease.
  • Cheese: Yes, you read that right. Cheese does more for your body than delight your tastebuds! It’s full of casein and whey, proteins that help maintain and build muscle. Cheese also has important vitamins like vitamin A and vitamin B12 — as well as zinc and selenium, just like mushrooms. And last but certainly not least, we have to talk about those head-to-toe healthy omega-3s! These beneficial fats power every cell in your body and help lower your risk of certain diseases, like dry eye disease and some cancers.
  • Red bell peppers: Who doesn’t love the satisfying crunch that red bell peppers can bring to a sandwich? Fortunately, the feeling’s mutual; these peppers definitely love you back! They’re loaded with anthocyanins that give them their eye-popping red and support your brain and heart health. The minerals potassium and manganese, which call bell peppers home, play a role in keeping your bones strong and your blood pressure levels in check. Red bell peppers also have gut-friendly fiber, vitamin B6, vitamin C and vitamin A; a powerful combination to keep your immune system working as it should while promoting good vision and preventing constipation.
  • Tomatoes: It’s easy to overlook such a common ingredient in many cuisines, but like onions, tomatoes can be an underappreciated source of important nutrients. The antioxidants lycopene and beta-carotene are prime examples. Your body converts beta-carotene into vitamin A for your eyes and vision, while lycopene may help lower your risk of heart disease as a regular part of your meals and snacks. And together, beta-carotene and lycopene may decrease your risk of certain types of cancer. Tomatoes also have vitamin C and vitamin K to help your wounds heal and strengthen your bones.
  • Basil: Even herbs can give your sandwich a little love! Basil has vitamin K to help build bones and bolster your blood cells. There are also anti-inflammatory antioxidants, which protect your cells from damage and disease. And just when you thought basil couldn’t get any better, your brain may benefit from certain natural compounds that might have the ability to improve your memory and mood!

Nutrition information (per serving)

Makes 4 sandwiches

Calories: 290
Fat: 9 g
Saturated fat: 3.5 g
Sodium: 470 mg
Protein: 19 g
Carbohydrate: 34 g
Sugars: 4 g
Dietary fiber: 6 g
Cholesterol: 15 mg
Potassium: 631 mg

— Wockr Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).