Grilled Eggplant & Portobello Sandwich

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Looking for a vegetarian option for your next cookout? This grilled eggplant and portobello sandwich is our answer. For extra flavor, we top it with slices of garden-fresh
tomato and spicy arugula. Serve with a mixed green salad.

Grilled Eggplant & Portobello Sandwich
Nutritionist Tested & Approved

Time: 25 minutes

Ingredients
  • 1 small clove garlic, chopped

  • 1/4 cup low-fat mayonnaise

  • 1 teaspoon lemon juice

  • 1 medium eggplant, (about 1 pound), sliced into 1/2-inch rounds

  • 2 large or 3 medium portobello mushroom caps, gills removed (see Tip)

  • Canola or olive oil cooking spray

  • 1/2 teaspoon salt

  • 1/2 teaspoon freshly ground pepper

  • 8 slices whole-wheat sandwich bread, lightly grilled or toasted

  • 2 cups arugula, or spinach, stemmed and chopped if large

  • 1 large tomato, sliced

Directions
  1. Preheat grill to medium-high.

  2. Mash garlic into a paste on a cutting board with the back of a spoon. Combine with mayonnaise and lemon juice in a small bowl. Set aside.

  3. Coat both sides of eggplant rounds and mushroom caps with cooking spray and season with salt and pepper. Grill the vegetables, turning once, until tender and browned on both sides: 2 to 3 minutes per side for eggplant, 3 to 4 minutes for mushrooms. When cool enough to handle, slice the mushrooms.

  4. Spread 1 1/2 teaspoons of the garlic mayonnaise on each piece of bread. Layer the eggplant, mushrooms, arugula (or spinach) and tomato slices onto 4 slices of bread and top with the remaining bread.

Tip: The dark gills found on the underside of a portobello mushroom cap are edible, but can turn a dish an unappealing gray/black color. Gently scrape the gills off with a spoon.


Nutritional Facts

Servings
4
Calories
250
Carbohydrates
39g
Cholesterol
4mg
Dietary Fiber
9g
Fat
7g
Monounsaturated Fat
3g
Potassium
789mg
Protein
10g
Saturated Fat
1g
Sodium
688mg
Bonus
Potassium (22% daily value)
Folate (20% dv)
Magnesium &amp
Vitamin C (18% dv).
Carbohydrate Servings
2
Exchanges
2 starch
2 vegetable
1/2 fat

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

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1 reply

evaziem
evaziem 2014-06-18 08:46:43 -0500 Report

Great except for the bread.
Bread with all the grains is a bad news that most people have no knowledge about. The population has been brainwashed that especially "whole" grains (the difference between the white flour and whole wheat flour is the husks that are milled into the whole version) are so good for you that we should have 5-6 servings of it a day.

The government (FDA) and a scientific outfit like Linus Pauling Institute both advice to load up with grains:
http://myplate.gov/
http://lpi.oregonstate.edu/lpirx2.html

Having 5-6 servings of grains means a serving with every of the three major meals plus three "grainy" snacks! What? For most people it would mean 200lb of body mass in no time, would it?

I stopped eating grains in 2010 when I found out to be pre-diabetic. I lost
4lb down to 116—don't have much to lose.

No grains, no sugar, no potatoes must have contributed that I am not pre-diabetic nor diabetic four years later…

Grains:
- make us fat,
- elevate our blood glucose leading to diabetes
- contain lectins that initiate an inflammatory response that is the root cause of most chronic diseases like diabetes, heart diseases, arthritis, Alzheimer's and more
- give us gluten (i.e. GLUE) that creates plaque in arteries and brain blood vessels and is leading to leaky gut and in some the Celiac disease
- contain phytic acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc
- flour is brominated, treated with a chemical called potassium bromate. This bromate is a possible carcinogen which is banned in many countries.
Also the bromate blocks absorption of iodine which is critical for good health.

Google it.