Rae Udy

RECIPES: Portabella Mushroom Burgers

By Rae Udy

With the heat of summer we are all ready for a cookout, but beware, there are some dangers in grilling.
In May, The American Institute for Cancer Research (AICR) released its yearly warning concerning grilling. Their research suggests eating grilled meat, poultry and fish may increase the risk of cancers of the stomach, prostate, colon and breast.
Polycyclic aromatic hydrocarbons or PAH’s are formed on grilled meats from the smoke produced when fat from meat, fish or poultry drips onto the hot coals.
Heterocyclic amines or HCA’s form when the protein in meat, poultry or fish is cooked too quickly at high temperatures.
One kind of HCA has been on the Department of Health and Human Services’ list of cancer-causing agents since 2002 and three more were added to the list in February of this year.
Grilled vegetables and fruits present a substantially lower risk of forming these agents, but all foods require some care when grilling.
The AICR guidelines say to avoid grilling foods at too high a temperature or for too long and to place a sheet of aluminum with a few punched holes as a barrier between food and hot coals.
Almost any food can be grilled. Be creative and include a variety of healthy vegetables and fruits when grilling. Potatoes, peppers, onions, apples, and tomatoes can be wrapped in foil and grilled whole or sliced and placed on a foil-lined grill.
Grilling heightens the flavor of fruits and vegetables by caramelizing the natural sugars on the outside so large amounts of water do not escape. This easy cooking method also preserves vitamin and mineral content of nutritious vegetables and fruits.
Portabella Mushroom Burgers are a quick and easy main dish for the grill. Buy these large mushrooms in the grocers produce section. Mushrooms are very low in calories, about 40 per cup, and provide protein, calcium, iron and B vitamins.

Sources:
www.aicr.org
www.via-media.com/cyfit_web/nutrition/grill.html
www.articles.health.msn.com/id/100107738/

PORTABELLA MUSHROOM BURGERS
4 portabella mushrooms
2 Tablespoons low-fat Italian dressing
4 whole grain burger buns
Toppings for burgers: sliced tomato, onion, lettuce, and pickles

Wash mushrooms quickly under cold running water. Dry immediately to prevent sogginess. Divide dressing between mushrooms and brush to cover all surfaces. Preheat grill and place a sheet of aluminum foil on grill surface. Place prepared mushrooms on foil and cook on medium-hot grill with rounded side down. Grill about five to eight minutes and turn carefully to cook other side until mushroom is easily pierced with a fork. Serve on warm buns with all your favorite burger toppings. Yields 4.