Health & Wellness Recipe

Alphabet Letter ‘G’ Recipe: Grilled Mushroom Steaks

Creative Commons License photo credit: Allan Reyes

Today, our alphabet letter ‘G’ recipe is a great Grilled Mushroom Steaks recipe from Physicians Committee for Responsible Medicine (PRCM).

This is an easy, quick, and tasty way to enjoy summer grilling! Portobello mushrooms are rich in niacin – vitamin B3 – which helps regulate cholesterol. Mushrooms provide a good source of selenium, a potent antioxidant, and when portobello mushrooms are exposed to sunlight, they retain vitamin D, which is good for bone health and immunity.


Makes 4 servings

4 large portobello mushrooms
1/2 cup balsamic vinegar

Clean mushrooms well and leave whole. Place vinegar or other sauce in a small bowl. Brush mushrooms with this sauce on both sides and grill over medium coals for about 10 minutes on each side. Brush mushrooms with more sauce while grilling.

Serve portobello mushrooms at once alone or on buns with lettuce, tomatoes, onions, ketchup, and mustard.

Nutrition Information

Per serving (1/4 of recipe):

Calories: 46
Fat: 0.7 g
Saturated Fat: 0.1 g
Calories from Fat: 13.9%
Cholesterol: 0 mg

Protein: 3.3 g
Carbohydrates: 9.5 g
Sugar: 0.6 g
Fiber: 3.3 g

Sodium: 3 mg
Calcium: 9 mg
Iron: 2.6 mg
Vitamin C: 6.1 mg
Beta-Carotene: 0 mcg
Vitamin E: 0 mg

Recipe from Mary McDougall of the McDougall Program

However, according to a recent news release of The Cancer Project (July 2, 2010), grilled meats such as chicken, steak, pork, salmon and hamburger contain dangerously high levels of a carcinogenic compound, heterocyclic amines (HCAs), a cancer-causing chemical produced by high heat in many commonly barbecued meats.

As recommended by The Cancer Project dietitians, you can still enjoy better barbecuing via healthier alternatives that do not produce HCAs when barbecued, including vegetable kabobs, vegetarian “chicken” patties, and veggie burgers.

Enjoy healthier barbecuing this summer with family and friends!