Whole wheat buns toasted until crisp, then filled with quickly sautéed mushrooms, garlic, and butter. The gluten in the dough gives these sandwiches backbone; the earthy mushrooms suit the grain's nuttiness. A light weeknight dinner that tastes more substantial than it is.

Serves 2. 20 minutes, 15 at the stove.

About 490 calories a serving, 30 g protein, 10 g carbohydrate, 38 g fat. From USDA figures for 83% of the ingredients; amounts are the recipe's.

Cook mode

1. Slice 12 ounces of mushrooms into thirds. Mince 3 cloves garlic. Toast 4 whole wheat buns in a 375°F [190°C] oven until the cut sides are golden and crisp, about 5 minutes, then set aside.5 min
2. Melt 3 tablespoons butter in a large skillet over medium-high heat. When foaming, add the mushroom slices and cook without stirring for 2 minutes until they color, then stir and cook another 2 minutes until they release their liquid.4 min
3. Add the minced garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook, stirring, until the mushroom liquid mostly evaporates and the garlic smells fragrant, about 3 minutes. Spoon the mushroom mixture into the toasted bun halves, dividing evenly.3 min

Note Swap mushrooms for thinly sliced zucchini or summer squash if you prefer. Leftovers keep refrigerated for one day; reheat gently in a low oven. Serve with a green salad dressed in lemon and oil, or follow with sliced cheese and fruit.