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Portobello mushroom burgers

Preparation: 35 mins

Cooking: 15 mins

Serves 4, costs under £5.00

Ingredients

  • 4 Portobello Mushrooms (300g) (large sized)
  • 2 Tablespoons Balsamic Vinegar (30g)
  • 1 Tablespoon Soy Sauce (15g) (Reduced salt if possible)
  • 2 Tablespoons Olive Oil (20g)
  • 1 Tablespoon Chopped Parsley (10g)
  • 4 Wholemeal Rolls (448g)
  • 1 Red onion (150g)
  • 4 Leaves Lettuce (20g)
  • 4 Tomatoes (340g)
  • 4 Slices Reduced Fat Leerdammer Cheese (80g) (or other reduced fat cheese)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. In a large bowl, mix together the Balsamic vinegar, soy sauce and oil. 
  2. Chop the parsley and add to the bowl.
  3. Wipe the mushrooms, remove their stalks and add them to the bowl with the Balsamic vinegar mixture. Use a spoon or your hands to make sure the mushrooms are evenly coated, and leave to stand for 20-30 minutes.  
  4. While the mushrooms are marinating, peel and slice the onion into 4 thick slices, wash and slice the tomatoes and wash and shred the lettuce. 
  5. Place the mushrooms and onion slices on a grill pan, and grill for 5-7 minutes on each side, until they are tender when pierced with a fork.  
  6. Cut the rolls in half, then place the mushrooms, followed by the onions, lettuce, tomatoes and cheese on the bottom half.  Replace top half and enjoy.

Nutritional Information


Per 100g
Per 333g serving (% ref. intake)

Energy Kcals
123.00
411.00 (21.00%)
Energy Kj
519.00
1730.00 (21.00%)
Protein
6.10g
20.40g
Total Fat
3.10g
10.20g (15.00%)
Saturated Fat
1.10g
3.70g (19.00%)
Carbohydrates
16.90g
56.40g
Total Sugars
2.60g
8.70g (10.00%)
NSP Fibre
1.70g
5.80g
Sodium
198.00g
659.00g
Salt
0.50g
1.60g (27.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.