Recipes

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Baseball season is in full swing! Relish the joys of the season with this winning sandwich. Great taste and guilt free...You can't lose!!!

Portobello “Philly Cheese Steak” Sandwich
Active time: 25 minutes
Total: 25 minutes

Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We’ve cut down on the fat considerably—but not on the taste.

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 or reduced-sodium chicken broth
1 tablespoon reduced-sodium soy sauce
3 ounces thinly sliced reduced-fat provolone cheese
4 whole-wheat buns, split and toasted
1. 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.
2. 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.
3. 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.

Makes 4 sandwiches.

Per serving: 268 calories; 10 g fat (4 g sat, 4 g mono); 15 mg cholesterol; 35 g carbohydrate; 13 g protein; 7 g fiber; 561 mg sodium; 707 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 Servings
Exchanges: 2 starch, 1 vegetable, 1 high-fat meat

Cooking tip:
The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.

http://www.eatingwell.com/health/
http://www.eatingwell.com/diet/
http://www.eatingwell.com/recipes/index/nutrition_guidelines.html

Page updated: April 25th, 2008