Seitan with Bamboo Shoots, Oyster Mushrooms and Ginger
Invigorating aromas combine with many vitamins and minerals for low-calorie enjoyment. Seitan has a high protein content, but unlike meat it contains almost no fat and is absolutely cholesterol-free.
Whole grain rice is perfect as a carbohydrate side dish. In addition to gut-healthy fibre, it contains vitamin B1, which stimulates concentration and memory.
(Percentage of daily recommendation)
|Calorie||208 cal.||(10 %)|
|Protein||23 g||(23 %)|
|Fat||10 g||(9 %)|
|Carbohydrates||3 g||(2 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0 mg||(0 %)|
|Vitamin D||1.2 μg||(6 %)|
|Vitamin E||2.1 mg||(18 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||3.9 mg||(33 %)|
|Vitamin B₆||0.1 mg||(7 %)|
|Folate||36 μg||(12 %)|
|Pantothenic acid||1.3 mg||(22 %)|
|Biotin||9.3 μg||(21 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||9 mg||(9 %)|
|Potassium||439 mg||(11 %)|
|Calcium||30 mg||(3 %)|
|Magnesium||17 mg||(6 %)|
|Iron||1.4 mg||(9 %)|
|Iodine||16 μg||(8 %)|
|Zinc||0.6 mg||(8 %)|
|Saturated fatty acids||0.8 g|
|Uric acid||69 mg|
Clean mushrooms and cut into slices. Cut bamboo into strips.
Cut seitan into bite-sized pieces.
Peel the garlic and chop finely. Peel ginger root and cut into fine strips. Peel onion and cut into strips. Trim chile pepper, rinse and slice. If you like it less spicy, remove the seeds and cut the chile pepper into strips.
Rinse cilantro, shake dry and chop.
Heat oil in a wok. Add mushrooms and stir-fry 2 minutes.
Add seitan, garlic, ginger and onion and cook 1 more minute.
Add bamboo and chile pepper. Pour in broth, soy sauce and rice wine. Cook over medium heat for 3 minutes.
At the end of cooking time, mix in cilantro and sesame oil, season with salt and pepper and serve immediately. (If desired, thicken the sauce by stirring in a small amount of cornstarch dissolved in cold water. Bring to a boil and stir until thickened.)