Stir Fry Portobello Salad


Stir Fry Portobello SaladStir Fry Portobello Salad

Go Meatless with Mushrooms! Forget the steak salad and give your greens a healthy makeover with mushrooms. Portobellos are great for Asian stir-fries like this and add a meaty flavor and texture that’s great for transitioning to a healthier plate. 

Salad Ingredients:

  • 1 Tbsp. peanut oil, divided (canola oil may be substituted)
  • 1 carrot, sliced thin diagonally
  • 1 red bell pepper, chopped coarsely
  • 1 cup fresh snow peas (frozen may be substituted)
  • Salt and freshly ground pepper to taste
  • 4 Portobello mushrooms, sliced into 1/2 inch strips
  • 1 clove garlic, minced
  • 2 Tbsp. low-sodium soy sauce
  • 1 tsp. sugar (optional)
  • 1/4 tsp. sesame oil
  • 1 tsp. fresh ginger, grated
  • 1 package of your favorite salad mix, about 4 cups packed
  • 2 tsp. sesame seeds, toasted 

Heat 1/2 tablespoon peanut oil in large skillet or wok over medium heat. Add carrots and cook 2-3 minutes, tossing and stirring. Add red pepper, snow peas, and salt and pepper and continue to toss and cook an additional 2-3 minutes. Remove from pan and set aside.

Add the remaining 1/2 tablespoon peanut oil, using the same pan. Add Portobello strips and garlic and stir fry to desired doneness. Reduce heat to low and add soy sauce, sugar, sesame oil and ginger. Mix and toss quickly to coat the Portobello.

Turn off heat. Add the cooked veggies back in and give mixture another quick toss. Place salad mix on 4 plates. Drizzle with dressing. Divide the Portobello/veggie mix; place on top of salad. Sprinkle with sesame seeds and serve!

Dressing Ingredients:

  • 3 Tbsp. rice vinegar
  • 1 1/2 tsp. low-sodium soy sauce
  • 1 1/2 Tbsp. sesame oil
  • 1 tsp. fresh ginger, grated
  • 1 small clove garlic, minced
  • Freshly ground pepper to taste
Place all ingredients in mixing bowl. Whisk thoroughly until fully combined.
Let stand for 15 minutes to allow flavors to mingle. Whisk again before serving.

Makes 4 servings

Per serving: 122 calories, 5 g total fat (1 g saturated fat), 21 g carbohydrate, 
6 g protein, 5 g dietary fiber, 394 mg sodium.

Adapted from the American Institute for Cancer Research.