| |
| |
| 4 |
|
Whole-wheat buns, split in half |
|
| 2 tsp |
|
Extra virgin olive oil |
|
| 1 Medium |
|
Onion, sliced |
|
| 4 Large |
|
Portobello mushrooms, sliced |
|
| 1 Large |
|
Red bell pepper, thinly sliced |
|
| 2 tsp |
|
Oregano* |
|
| |
| 1/2 tsp |
|
Freshly ground black pepper |
|
| 1 Tbs |
|
All-purpose flour |
|
| 1/4 Cup |
|
Vegetable broth or low-sodium chicken broth |
|
| 1 Tbs |
|
Reduced sodium soy sauce |
|
| 3 oz |
|
Low-fat provolone cheese, thinly sliced |
|
|
|
|
| |
| Toast buns in toaster or conventional oven at 350 degrees. |
| Meanwhile, heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto the bottom half of each toasted bun and serve immediately.
Makes 4 sandwiches.
|
|
| |
| Servings: 4 |
| |
| Nutrition Facts |
| Serving size: 1 serving |
| Percent daily values based on a 2000 calorie diet. |
| Nutrition information calculated from recipe ingredients. |
|
|
| |
|
|
|
| Amount Per Serving |
|
|
|
| Calories |
|
261.24 |
|
| Calories From Fat (35%) |
|
91.82 |
|
| Calories From Protein (17%) |
|
44.73 |
|
| Calories From Carbs (48%) |
|
124.69 |
|
| Calories From Alcohol (0%) |
|
0.00 |
|
| |
|
% Daily Value |
| Total Fat 10.52g |
|
16% |
|
| Saturated Fat 4.42g |
|
22% |
|
| Monounsaturated Fat 3.84g |
|
|
|
| Polyunsaturated Fat 1.59g |
|
|
|
| Trans Fatty Acids 0.00g |
|
|
|
| Cholesterol 14.82mg |
|
5% |
|
| Sodium 646.62mg |
|
27% |
|
| Potassium 416.01mg |
|
12% |
|
| Carbohydrates 33.08g |
|
11% |
|
| Dietary Fiber 5.49g |
|
22% |
|
| Sugar 7.43g |
|
|
|
| Sugar Alcohols 0.00g |
|
|
|
| Net Carbohydrates 27.59g |
|
|
|
| Protein 11.67g |
|
23% |
|
| Vitamin A 1786.48IU |
|
36% |
|
| Vitamin C 81.26mg |
|
135% |
|
| Calcium 232.97mg |
|
23% |
|
| Iron 2.26mg |
|
13% |
|
| Vitamin E 1.56IU |
|
16% |
|
| Vitamin D 21.55IU |
|
5% |
|
| Thiamin 0.20mg |
|
13% |
|
| Riboflavin 0.32mg |
|
19% |
|
| Niacin 3.57mg |
|
18% |
|
| Vitamin B6 0.32mg |
|
16% |
|
| Folate 40.43µg |
|
10% |
|
| Vitamin B12 0.32µg |
|
5% |
|
| Pantothenic Acid 0.93mg |
|
9% |
|
| Phosphorus 253.80mg |
|
25% |
|
| Magnesium 57.53mg |
|
14% |
|
| Zinc 2.02mg |
|
13% |
|
| Copper 0.24mg |
|
12% |
|
| Manganese 1.17mg |
|
59% |
|
| Selenium 27.79µg |
|
40% |
|
| Alcohol 0.00g |
|
|
|
| Caffeine 0.00mg |
|
|
|
| Water 117.53g |
|
|
|
|
|
| |
| Cooking Tips |
| If fresh oregano is available, use 2 Tbs instead of tsp. |
| | |
|
|
