Why This Recipe Works
The simple beauty of a classic BLT lies in the balance of a few ingredients—salty-crisp bacon, sweet-juicy tomatoes, and refreshing lettuce—tied together with a slick of mayonnaise. Could we re-create this appealing balance using a nutrient-packed ingredient lineup? Strips of portobello mushrooms proved a good stand-in for bacon. When sautéed and seasoned with smoked paprika and a little salt, they brought meaty texture, umami character, and even some smokiness without all the fat and preservatives. (Being fungi rather than plants, they also offered a unique nutritional profile, including stores of minerals such as copper and selenium.) Using a full 1½ pounds of mushrooms provided plenty of meatiness without causing the sandwich to fall apart. We kept the juicy tomatoes. As for the lettuce, we traded romaine for arugula, enjoying how its peppery bite perked up the other flavors. Finally, we needed a creamy spread: Mixing avocado and yogurt captured the richness and tang of mayonnaise, and we happily slathered it on toasted whole-grain bread (instead of traditional white bread) to complete the sandwich.
1 tablespoon cold-pressed extra-virgin olive oil
1 shallot, minced
1½ pounds portobello mushroom caps (4 to 5 inches in diameter), gills removed, sliced into ½-inch-thick strips
Salt and pepper
1 garlic clove, minced
½ teaspoon smoked paprika
1 ripe avocado, halved and pitted
2 tablespoons organic plain low-fat yogurt
8 slices rustic 100 percent whole-grain bread, toasted
2 tomatoes, cored and sliced thin
2 ounces (2 cups) baby arugula
1. Heat oil in 12-inch nonstick skillet over medium heat. Add shallot and cook until softened, about 2 minutes. Add mushrooms and ½ teaspoon salt, cover, and cook, stirring occasionally, until mushrooms have released their moisture, 10 to 12 minutes.
2. Uncover, increase heat to medium-high, and cook until mushrooms are lightly browned, about 10 minutes. Stir in garlic and smoked paprika and cook until fragrant, about 30 seconds. Remove pan from heat and let mushrooms cool slightly, about 10 minutes.
3. Just before serving, combine avocado, yogurt, and ⅛ teaspoon salt in small bowl and mash until smooth. Spread avocado mixture evenly over 4 toast slices. Assemble 4 sandwiches by evenly layering mushrooms, tomatoes, then arugula. Top with remaining 4 toast slices. Serve.
EXCELLENT SOURCE OF
Protein, Fiber, Vitamin A, Thiamine, Riboflavin, Niacin, Pantothenic Acid, Vitamin B6, Folate, Vitamin C, Vitamin K, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium
Cal 310; Total Fat 14g; Sat Fat 2g; Chol 0 mg; Sodium 520 mg; Total Carbs 38g; Fiber 11g; Total Sugar 11g; Added Sugar 0g; Protein 13g