Veggie Egg Salad
Matthew Thompson

 

Veggie Egg Salad

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There are many kinds of vegetarians out there, but my version falls closer to the "selectatarian" category. I'm a used-to-be-meat-free-but-got-sidetracked-by-the-bacon vegetarian. I do eat meat once in awhile, but I like to limit it to special occasions.

Whether or not you're a full-on vegetarian, there are plenty of reasons to eat less meat -- even once or twice a week. It's better for your health, not to mention the planet. Plus, you can save a lot of money! Just think of all the delicious, healthy meals you could make with a can of beans. With all those benefits, it's no wonder the Meatless Monday movement (meatlessmonday.com) is growing in popularity across the country.

For the most part, I love to let my vegetarian food be what it is: vegetables. But sometimes a little irony is fun, too. Recently, I was invited to a dinner where Philly cheese steaks were the main course. I offered to bring these Portobello "Philly Cheese Steak" Sandwiches as a vegetarian version. The meaty mushroom and melty cheese combo was a big hit! Even better than the real deal, in my opinion.

Try classic meat dishes like this one with a vegetarian twist and challenge yourself to go meat-free at least once a week. I dare you!

Portobello "Philly Cheese Steak" Sandwich

Makes 4 sandwiches.

Prep Time: 25 minutes

Total Time: 25 minutes

Cheese steaks are a Philadelphia tradition: thin slices from a rich and very fatty slab of beef, fried up and topped with a heavy cheese sauce. We've cut down on the fat considerably -- but not on the taste. All it needs is a cold beer or a glass of pinot noir on the side. Make this vegetarian by using vegetable broth in place of chicken stock.

2 teaspoons extra-virgin olive oil

1 medium onion, sliced

4 large portobello mushrooms, stems and gills removed (see tip below), 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

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.

Tip: The dark gills found on the underside of a portobello are edible, but if you like you can scrape them off with a spoon.

Recipe Nutrition:

Per serving: 258 calories; 9 g fat (3 g sat, 3 g mono); 12 mg cholesterol; 35 g carbohydrate; 0 g added sugars; 12 g protein; 6 g fiber; 529 mg sodium; 708 mg potassium

Nutrition bonus: Vitamin C (94 percent daily value), Vitamin A (30 percent dv), Calcium (24 percent dv), Potassium (20 percent dv), Folate (16 percent dv).

2 carbohydrate servings

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

Vegetarian Sandwich Recipe, American

 

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