Portobello Mushroom

Health score
9%
Portobello Mushroom
25 min.
4
269kcal

Suggestions

Ingredients

  • cup bread crumbs italian
  •  eggs beaten
  • 0.3 cup flat-leaf parsley chopped
  • servings olive oil extra-virgin for drizzling, plus 1/4 cup
  • 0.5 cup parmesan shredded grated
  • large portobello mushroom caps 
  • servings steak seasoning blend black such as montreal steak seasoning, or coarse salt and pepper

Equipment

  • frying pan
  • grill
  • aluminum foil
  • grill pan

Directions

  1. Preheat a grill pan over medium high to high heat.
  2. Scrape the gills off the underside of portobello mushroom caps with a spoon.
  3. Brush caps gently with a damp cloth to clean them.
  4. Drizzle caps with oil to keep them from sticking to the grill pan and season the caps with steak seasoning or salt and black pepper.
  5. Grill mushrooms 3 or 4 minutes on each side under a loose tin foil tent until just tender.
  6. Remove from heat and cool 5 minutes.
  7. Slice grilled caps into 1/2-inch strips. Turn strips in egg, then coat in mixture of parsley, bread crumbs and cheese. Cook "fries" over medium high heat in enough extra-virgin olive oil to coat a nonstick skillet in a thin layer, about 1/4 cup. "Fries" will brown in 2 or 3 minutes on each side.

Nutrition Facts

Calories269kcal
Protein14.32%
Fat72.61%
Carbs13.07%

Properties

Glycemic Index
14.75
Glycemic Load
0.14
Inflammation Score
-5
Nutrition Score
15.150434680607%

Flavonoids

Apigenin
8.09mg
Luteolin
0.06mg
Kaempferol
0.06mg
Myricetin
0.56mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:269.25kcal
13.46%
Fat:22.27g
34.26%
Saturated Fat:6.14g
38.36%
Carbohydrates:9.01g
3%
Net Carbohydrates:7.33g
2.66%
Sugar:4.54g
5.04%
Cholesterol:90.34mg
30.11%
Sodium:267.94mg
11.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.88g
19.77%
Vitamin K:86.31µg
82.2%
Selenium:25.34µg
36.2%
Phosphorus:229.21mg
22.92%
Vitamin B3:4.25mg
21.24%
Calcium:188.07mg
18.81%
Vitamin E:2.35mg
15.64%
Vitamin B2:0.26mg
15.59%
Copper:0.28mg
14.13%
Vitamin B5:1.37mg
13.66%
Folate:47.6µg
11.9%
Vitamin A:584.97IU
11.7%
Potassium:397.4mg
11.35%
Iron:1.91mg
10.62%
Manganese:0.21mg
10.49%
Vitamin B6:0.2mg
10.14%
Zinc:1.19mg
7.93%
Fiber:1.69g
6.75%
Vitamin B12:0.39µg
6.46%
Vitamin C:5.23mg
6.34%
Vitamin B1:0.08mg
5.44%
Vitamin D:0.75µg
5.03%
Magnesium:15.69mg
3.92%