Grilled Mushroom Sandwich
- 4 slices of wheat bread/or any bread of your choice
- 200 grams button mushrooms, chopped
- 1 to 2 green chillies, finely chopped
- Salt to taste
- pepper to taste
- A small bunch of chopped coriander leaves, finely chopped
- Oil or butter as required
- Olive oil for cooking
|Serving Size||1 Serving||Per Serving%||Daily Value*|
|Calories||388||Calories from Fat||106|
|Total Fat||11.8g 18%||Saturated Fat 1.8g9%||1.8g 9%|
|Potassium||942mg 27%||Carbohydrates||53.7g 18%|
|Dietary Fiber||10.1g 40%||Sugars 9.7g||9.7g|
|Serving Size||1 Serving|
|Total Fat||11.8g 18%|
|Dietary Fiber||10.1g 40%|
|Per Serving%||Daily Value*|
|Calories from Fat||106|
|Saturated Fat 1.8g9%||1.8g 9%|
- Heat a little olive oil in a wok on medium heat and add the chopped mushrooms and sauté until water has evaporated.
- Once all the water and moisture has evaporated add the green chillies, salt and black pepper and sauté until all the ingredients come together. Turn off heat; stir in coriander leaves, mix and set aside.
- Spread the oil/ butter on the slices of bread. Spread about 2 tablespoons of the mushroom mixture on one slice and cover with the other slice. Grill the Mushroom Sandwiches using a Sandwich Maker or on stove top. Serve warm.
Mushrooms, though classified as vegetables in the food world, are not technically plants. They belong to the fungi kingdom and although they are not vegetables, mushrooms provide several important nutrients. Listed below are some possible health benefits of mushrooms.
Cancer – Mushrooms contain just as high an antioxidant capacity as carrots, tomatoes, green and red peppers, pumpkins, green beans, and zucchini.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.
The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA
Diabetes – Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber.
Heart health – The fiber, potassium and vitamin C content in mushrooms all contribute to cardiovascular health. Potassium and sodium work together in the body to help regulate blood pressure. Consuming mushrooms, which are high in potassium and low in sodium helps to lower blood pressure and decrease the risk of high blood pressure and cardiovascular diseases.
Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5%
Immunity – Selenium has also been found to improve immune response to infection by stimulating production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming
Weight management and satiety – Dietary fiber plays an important role in weight management by functioning as a “bulking agent” in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls: beta-glucans and chitin which increase satiety and reduce appetite, making you feel fuller longer and thereby lowering your overall calorie intake
This Grilled Mushroom Sandwich is a simple and quick recipe that can be made for a breakfast, a brunch or supper or even a school lunch box. It makes a filling and healthy meal.
This dish is: No cholesterol, High in dietary fiber, High in iron, Very high in manganese, High in niacin, High in phosphorus, High in riboflavin, Very high in selenium, High in thiamin and Very high in vitamin B6.