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Diabetic & Heart Healthy

If you’re looking for a quick lunch or light dinner, try this satisfying vegetarian sandwich. It has fewer than 250 calories and is packed with protein.


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      • 2 portobello mushrooms caps, washed
      • 1/2 red onion, peeled and cut into 1/4-inch thick slices
      • 1 Tbsp balsamic vinegar
      • 1 tsp olive oil
      • Black pepper to taste
      • 2 oz sliced reduced-fat provolone cheese
      • 2 light multigrain rolls, split
      • 1 roasted red bell pepper, sliced
      • 1/2 cup fresh baby spinach
      • 1/2 tomato, sliced


      • Lightly coat a baking pan with nonstick cooking spray. Arrange mushroom caps and red onion slices on baking pan.
      • Drizzle balsamic vinegar and oil over tops of mushrooms. Season mushrooms with black pepper. Bake for 20 minutes.
      • Top mushroom caps with cheese and bake for 2 to 3 minutes more, or until cheese is melted.
      • With a spatula, transfer each mushroom cap to the bottom half of a roll. Top each mushroom with red onion, roasted pepper, spinach and tomato, if using.

Nutrition Facts

Serves 2

Serving size: 1 sandwich

Per Serving: Calories: 220; Fat: 9g; Saturated Fat: 4g; Cholesterol: 15mg; Sodium: 200mg; Carbohydrates: 30g; Fiber: 9g; Protein: 15g

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Date Last Reviewed: February 6, 2017

Editorial Review: Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing, Inc. Contact Editor

Dietary Review: Jane Schwartz, RD

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