November 30, 2009

Mushroom Stroganoff over Fettuccine

Dear Viewers,

This hearty stroganoff is made with seitan, a fat-free, high-protein meat alternative made from wheat. Seitan is sometimes called &ldquo wheat meat&rdquo because of its amazing ability to mimic meat in taste and texture. It is sold in the refrigerated section of natural food stores and many large grocery stores.

Directions

Makes 6 servings

1 1&frasl 2 cups plus 2 tablespoons water
1 small onion, diced
1 pound cremini or button mushrooms, sliced
6 to 8 garlic cloves, minced
8 ounces seitan, cut into strips
1 cup roasted red bell peppers, chopped
3 tablespoons unsalted tomato paste
2 teaspoons paprika
1&frasl 2 teaspoon ground black pepper
1&frasl 4 cup raw cashews
1 1&frasl 2 cups cooked or canned white beans, rinsed and drained
1&frasl 2 cup bean cooking liquid, water, or vegetable broth
2 tablespoons red wine vinegar or balsamic vinegar
2 teaspoons soy sauce
12 ounces fettuccine

Heat 1&frasl 2 cup of the water in a large skillet. Add the onion and cook and stir over high heat for about 5 minutes, until translucent.

Reduce the heat to medium. Stir in the mushrooms, garlic, and 2 more tablespoons of the water. Cover and cook for 5 minutes, stirring occasionally.

Add the seitan, bell peppers, tomato paste, paprika, and pepper. Cover and cook over medium-low heat for 5 minutes.

Combine the cashews and the remaining cup of water in a blender. Process on high speed until completely smooth, about 2 minutes. Add the beans and the bean cooking liquid and process on high for about 1 minute, until completely smooth. Pour into the skillet with the mushrooms. Add the vinegar and soy sauce and stir until evenly mixed. Heat gently, adding additional water as needed, 1 tablespoon at a time, to achieve the desired consistency.

Cook the fettuccine in boiling water until just tender. Drain and rinse under cold water. Top with the mushroom mixture and serve immediately.

Store in a covered container in the refrigerator, leftover Mushroom Stroganoff over Fettuccine will keep for up to 2 days.

Nutrition Information

Per serving:

403 Calories
4.5 g Fat
0.8 g Saturated Fat
10% Calories from Fat
0 mg Cholesterol

23.4 g Protein
68.9 g Carbohydrate
4.5 g Sugar
8.9 g Fiber

322 mg Sodium
90 mg Calcium
6.5 mg Iron
44.3 mg Vitamin C
789 mcg Beta-Carotene
1.6 mg Vitamin E

This recipe is from the NEW BOOK

The Cancer Survivor’s Guide: Foods that Help You Fight Back!

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