Seitan and Mushroom Stroganoff with Rice
Makes 1 serving

INGREDIENTS
150 g Seitan, in strips (Seitan is wheat gluten. It is the one protein here that is nothing but the allergen.)
200 g Mushrooms, thickly sliced
80 g Onion
2 cloves, about 6 g Garlic
2 tsp Paprika
1 tsp (6 g) Dijon mustard
150 ml Vegetable stock (Made up from a cube or a pot.)
60 g Greek yogurt, 5% fat
8 g Rapeseed oil
A handful, chopped Fresh parsley
120 g Cooked white rice (Cooked weight. About 50 g of dry rice becomes 130 g cooked.)

METHOD
1. Brown the seitan in half the oil over a high heat for three minutes and set it aside.
2. Add the rest of the oil and fry the mushrooms without stirring much for six minutes, until they have coloured and their liquid has cooked off. Add the onion for five minutes more, then the garlic and paprika for one.
3. Add the stock and mustard and simmer for five minutes, then return the seitan for two.
4. Take the pan off the heat, wait thirty seconds, and stir in the yogurt so it does not split. Parsley, black pepper, rice.

Contains gluten cereals, milk, celery and mustard.
Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

RECIPE NOTES
Yogurt goes in off the heat. Boiled, 5% Greek yogurt curdles; stirred into a pan that has stopped bubbling it stays smooth. The 0% version is more likely to split and is not worth the 24 kcal saved.
Soured cream is what the dish was made with and is about 190 kcal per 100 g. The yogurt here is 97 and does the same job.

Full recipe: https://www.getfuel8.com/recipes/seitan-mushroom-stroganoff-rice
