yummylifee: Portobello “Philly Cheese Steak” SandwichINGREDIENTS  2 teaspoons extra-virgin olive oil 1 medium onion, sliced 4 large portobello mushrooms, stems and gills removed (see Tip), sliced 1 large red bell pepper, thinly sliced 2 tablespoons minced fresh oregano, or 2 teaspoons dried 1/2 teaspoon freshly ground pepper 1 tablespoon all-purpose flour 1/4 cup vegetable broth, or reduced-sodium chicken broth 1 tablespoon reduced-sodium soy sauce 3 ounces thinly sliced reduced-fat provolone cheese 4 whole-wheat buns, split and toasted PREPARATION  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; bring to a simmer. 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 each toasted bun and serve immediately.NUTRITION Per serving: 268 calories; 10 g fat ( 4 g sat , 4 g mono ); 15 mg cholesterol; 35 g carbohydrates; 13 gprotein; 7 g fiber; 561 mg sodium; 704 mg potassium.Nutrition Bonus: Vitamin C (140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25% dv), Potassium (20% dv), Magnesium (16% dv). Carbohydrate Servings: 2 Exchanges: 2 starch, 1 vegetable, 1 high-fat meat   

yummylifee:

Portobello “Philly Cheese Steak” Sandwich

INGREDIENTS 

  • 2 teaspoons extra-virgin olive oil
  • 1 medium onion, sliced
  • 4 large portobello mushrooms, stems and gills removed (see Tip), sliced
  • 1 large red bell pepper, thinly sliced
  • 2 tablespoons minced fresh oregano, or 2 teaspoons dried
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon all-purpose flour
  • 1/4 cup vegetable broth, or reduced-sodium chicken broth
  • 1 tablespoon reduced-sodium soy sauce
  • 3 ounces thinly sliced reduced-fat provolone cheese
  • 4 whole-wheat buns, split and toasted 

    PREPARATION  
    1. 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.
    2. Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
    3. Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.

      NUTRITION 
      Per serving: 268 calories; 10 g fat ( 4 g sat , 4 g mono ); 15 mg cholesterol; 35 g carbohydrates; 13 gprotein; 7 g fiber; 561 mg sodium; 704 mg potassium.

      Nutrition Bonus: Vitamin C (140% daily value), Selenium (49% dv), Vitamin A (30% dv), Calcium (25% dv), Potassium (20% dv), Magnesium (16% dv).

      Carbohydrate Servings: 2

      Exchanges: 2 starch, 1 vegetable, 1 high-fat meat 
     
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