Vegetarian Swiss Steak

Ryan loved this because the Seitan satisfied his meat craving. Seitan is made from wheat and has a taste and texture like Chicken.

Makes 8 1-cup servings
1 large onion
1/2 c white wine or water
3 c sliced mushrooms
1 large green bell pepper, seeded and diced
1 red bell pepper, seeded and diced (optional)
2 T minced garlic (about 8 large cloves)
2 T chopped fresh basil, or 2 t dried
1/4 c light miso, dissolved in 1/2 c water
1 28-ounce can chopped tomatoes
1/4 t black pepper
16 oz 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 back pepper. Simmer 5 minutes.

Preheat oven to 350.

Spread 1/2 c 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
• Protein 14.9 g
• Carbs 14.4 g
• Sugar: 5.5g
• Fiber 2.6 g

from nutritionmd.org/recipes