The Cancer Project
TCP Weekly Recipe
July 16, 2010 Print version here.


Portobello Mushroom Steaks

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Humane Charity Seal

Dear Cancer Project supporter,

These large, savory mushrooms are rich in potassium, protecting muscle and nerve function. They make an exquisite entrée, especially when surrounded by brightly colored vegetables such as squash, red bell peppers, or cherry tomatoes. When cooked down, the sauce in this recipe creates rich, flavorful gravy. You won't believe how simple and satisfying plant-based "steaks" can be!


Portobello Mushroom Steaks

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


Learn more about the importance of a colorful, healthy diet by downloading our Nutrition Rainbow flyer (PDF) here.

 View The Cancer Project Recipe of the Week Archive.

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