If you’re looking for a hearty, flavor-packed dinner that fits the DASH Diet, marinated portobello mushrooms with provolone could be your next go-to. Portobello caps soak up tangy marinade, while creamy provolone adds a rich, savory finish. This recipe offers plenty of nutrients without piling on the sodium, so it’s a solid option if you want a healthier spin on a cheesy favorite.
Ingredients
- 4 large portobello mushroom caps (cleaned, stems removed)
- 3 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 cloves garlic (minced)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- Pinch of salt (or a low-sodium substitute)
- Freshly ground black pepper (to taste)
- 4 slices provolone cheese (reduced-fat if preferred)
Directions
- Make the marinade
In a shallow bowl, whisk together the olive oil, balsamic vinegar, minced garlic, thyme, oregano, salt, and pepper. This mixture will give your mushrooms a tangy, herb-infused kick. - Marinate the mushrooms
Lay the mushroom caps in the mixture, gill-side up. Spoon some marinade on top of each cap so they’re evenly coated. Let them sit for 15 to 20 minutes, flipping occasionally for maximum flavor. - Cook the mushrooms
- Grilling: Heat your grill to medium-high. Place mushrooms on the grates, gill-side down first, and cook for about 5 minutes per side.
- Oven-baking: Preheat your oven to 400°F. Place mushrooms on a lined baking sheet and roast for about 15 minutes, flipping halfway.
- Add the provolone
Once your mushrooms have started to soften and brown, top each cap with a slice of provolone. Let it melt, which takes about 2 minutes on the grill or 3 to 4 minutes in the oven. - Serve and enjoy
Transfer your cheesy mushrooms to a plate, drizzle any leftover marinade on top, and pair them with a crisp salad or a side of whole grains.
Nutrition facts
Per serving (1 mushroom cap with cheese, approximate):
- Calories: 200
- Protein: 14 g
- Carbohydrates: 8 g
- Fat: 12 g
- Sodium: 320 mg
(Values may vary based on specific ingredients and brands.)
Final thoughts
These marinated mushrooms strike a great balance between taste and heart-health goals. The olive oil and vinegar combo brightens every bite, but the provolone keeps it comfort-food cozy. Best of all, this dish works for nearly any night of the week. If you’d like to dial back the cheese, opt for a lower-fat version, or swap in mozzarella for a milder flavor. However you try it, marinated portobello mushrooms with provolone is a crowd-pleaser on a DASH-friendly menu.
Frequently Asked Questions (FAQs)
- What if I can’t find portobello mushrooms?
You can use other large mushroom varieties, such as cremini or baby bellas. Just note that cooking times may be slightly shorter since smaller mushrooms generally cook faster. - Can I use a different type of cheese?
Absolutely. Low-fat mozzarella or Swiss both melt nicely on these mushrooms. Feel free to experiment and find your favorite flavor profile. - How do I store leftovers?
Cool them completely, then store in an airtight container in the fridge for up to three days. Reheat in the oven or microwave until the cheese is bubbly again.
DASH Diet Recipe for Marinated Portobello Mushrooms with Provolone
Ingredients
4 large portobello mushroom caps (cleaned, stems removed)
3 tablespoons olive oil
2 tablespoons balsamic vinegar
2 cloves garlic (minced)
1 teaspoon dried thyme
1 teaspoon dried oregano
Pinch salt (or a low-sodium substitute)
Freshly ground black pepper (to taste)
4 slices provolone cheese (reduced-fat if preferred)
Directions
- Make the marinade: In a shallow bowl, whisk together the olive oil, balsamic vinegar, minced garlic, thyme, oregano, salt, and pepper. This mixture will give your mushrooms a tangy, herb-infused kick.
- Marinate the mushrooms: Lay the mushroom caps in the mixture, gill-side up. Spoon some marinade on top of each cap so they’re evenly coated. Let them sit for 15 to 20 minutes, flipping occasionally for maximum flavor.
- Cook the mushrooms
- Grilling: Heat your grill to medium-high. Place mushrooms on the grates, gill-side down first, and cook for about 5 minutes per side.
- Oven-baking: Preheat your oven to 400°F. Place mushrooms on a lined baking sheet and roast for about 15 minutes, flipping halfway.
- Add the provolone: Once your mushrooms have started to soften and brown, top each cap with a slice of provolone. Let it melt, which takes about 2 minutes on the grill or 3 to 4 minutes in the oven.
- Serve and enjoy: Transfer your cheesy mushrooms to a plate, drizzle any leftover marinade on top, and pair them with a crisp salad or a side of whole grains.
