Seitan Stroganoff

seitan stroganoffStroganoff is one dish that can be fixed in a hundred different ways.  It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor.

Ingredients

  • 1 Tbsp. canola oil
  • 8 oz. mushrooms, sliced
  • ½ large onion, chopped
  • 1 Tbsp. garlic, minced
  • 6 oz. dry whole grain extra wide noodles
  • 3 Tbsp. all-purpose flour
  • 14 ½ oz. vegetable broth
  • 8 oz. package of seitan
  • 1 tsp. thyme, dried

Instructions

  1. Heat oil in medium saucepan until warm.
  2. Add mushrooms and chopped onions and sauté until onions are soft and semi-translucent.
  3. Add garlic.
  4. In a separate pan bring 2 quarts of water to boil. Add whole grain noodles and cook 5-6 minutes until tender.
  5. Meanwhile, add flour to saucepan to create thick sauce.
  6. Add vegetable broth.
  7. Once sauce is boiling, add seitan and thyme.
  8. Toss with cooked, whole grain extra wide noodles.

Yield: approximately 7 cups

Nutritionals (per 1 cup)

Calories: 168; Calories from Fat: 34; Total Fat: 3.6 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 24 g; Dietary Fiber: 3.6 g; Sugars: 2.3 g; Sodium: 365 mg; Protein: 12 g; Vitamin A: 5.86 IU, Vitamin C: 1.93 mg; Calcium: 25 mg; Iron: 1.82 mg
*Broth nutritionals based on reconstituted Knorr® Vegetarian Vegetable Bouillon – 1 cube reconstituted.

Leave a Reply

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>


Meredith Hink MS, RD, CD

I am a Corporate Dietitian with a foodservice distribution company. My professional areas of interest include food safety and sanitation, food marketing, food law, and vegetarian nutrition. In my spare time I am an avid food photographer and enjoy spending time with my husband and two dogs.

More posts by Meredith Hink MS, RD, CD →

Visit Meredith's website