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Vegetarian Swiss Steak

Makes 8 1-cup servings

Seitan is made from wheat and has a taste and texture hearty enough to satisfy any meat eater. Serve this dish over pasta or rice with a crisp green salad.

1 large onion
1/2 cup white wine or water
3 cups sliced mushrooms
1 large green bell pepper, seeded and diced
1 red bell pepper, seeded and diced (optional)
2 tablespoons minced garlic (about 8 large cloves)
2 tablespoons chopped fresh basil, or 2 teaspoons dried basil
1/4 cup light miso, dissolved in 1/2 cup water
1 28-ounce can chopped tomatoes
1/4 teaspoon black pepper
16 ounces seitan, cut into thick slices

Cut onion in half, then into thin slices. Heat wine or water in a large skillet or pot and braise onion until soft, about 5 minutes. Add the mushrooms, green bell pepper, red bell pepper (if using), garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and black pepper. Simmer 5 minutes.

Preheat oven to 350°F.

Spread 1/2 cup of sauce evenly in the bottom of a large casserole dish. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Per 1-cup serving

  • Calories: 130
  • Fat: 1.1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.9%
  • Cholesterol: 0 mg
  • Protein: 14.9 g
  • Carbohydrates: 14.4 g
  • Sugar: 5.5 g
  • Fiber: 2.6 g
  • Sodium: 455 mg
  • Calcium: 73 mg
  • Iron: 2.6 mg
  • Vitamin C: 50.3 mg
  • Beta Carotene: 445 mcg
  • Vitamin E: 1.1 mg

Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.