Vegetarian Swiss Steak
                 Used by permission from the PCRM

Vegetarian Swiss Steak

Ingredients

1/2 large onion
1/4 cup white wine or water
1 1/2 cups sliced mushrooms
1/2 large green bell pepper, seeded and diced
1/2 red bell pepper, seeded and diced (optional)
1 tablespoon minced garlic (about 4 large cloves)
1 tablespoon chopped fresh basil, or 1 teaspoon dried basil
1/8 cup light miso, dissolved in 1/2 cup water
1 14 ounce can chopped tomatoes
1/8 teaspoon black pepper
8 ounces seitan, cut into thick slices

How we make it

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.

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.

Makes 4 1-cup servings

Per 1-cup serving: Calories: 130, Fat: 1.1g, Saturated Fat: 0.2g, Calories from Fat: 7.9%, Cholesterol: 0mg, Protein: 14.9g, Carbohydrates: 14.4g, Sugar: 5.5g, Fiber: 2.6g, Sodium: 455mg, Calcium: 73mg, Iron: 2.6mg, Vitamin C: 50.3mg, Beta Carotene: 445mcg, Vitamin E: 1.1mg


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