Mustard Seitan Fricassée with Carrots and Brown Rice
32 min 1 serving 669 kcal · 49.6 g proteinLevel: Intermediate
The nutritionist's note
669 kcal and 50 g of protein: 38 g from the seitan, 5 g from the brown rice. 11 g of fibre and 6.4 mg of non-heme iron, with the raw parsley as the vitamin C source. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- seitan150 g
- brown rice60 g
- carrots150 g
- button mushrooms100 g
- soy cooking cream50 ml
- mustard15 g
- onion60 g
- olive oil6 g
- flat-leaf parsley10 g
Method
- 1
Start the brown rice (60 g) cooking for 30 minutes in twice its volume of salted water: it sets the timing, everything else fits around it.
- 2
Slice the seitan (150 g) into 1 cm strips and pat them dry.
- 3
Brown them for 5 minutes in a sauté pan with 6 g of olive oil, without stirring until one side is brown, then set them aside.
- 4
Sweat the sliced onion (60 g) for 4 minutes in the pan, then add the sliced carrots (150 g) and 100 ml of water, cover and cook for 10 minutes.
- 5
Slice the mushrooms (100 g) and add them uncovered, over high heat, for 5 minutes, until they release then lose their water.
- 6
Return the seitan, pour in the soy cream (50 ml) and let it barely simmer for 3 minutes without boiling.
- 7
Off the heat only, whisk in the mustard (15 g): added over heat it loses its bite and turns bitter.
- 8
Adjust the seasoning, scatter with chopped parsley (10 g) and serve over the rice.
Nutrition facts
per serving
| Energy | 669 kcal |
|---|---|
| Protein | 49.6 g |
| Carbohydrates | 71.9 g |
| Fat | 20.3 g |
| Fibre | 11.5 g |
| Iron | 5.7 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- gluten
- soy
- mustard
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