This plant-based twist on a classic French recipe makes a chic main course, and is quick, simple, and vegan to boot!

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  • Preparation Time

    15 minutes

  • Cooking Time

    15 minutes

  • Difficulty Rating


  • Serves



  1. 1 cup / 120 g wheat gluten powder
  2. 1 Tbsp. / 30 g all-natural bouillon powder
  3. 1 Tbsp. / 7 g organic or non-GMO cornstarch
  4. 1½ cups / 360 ml vegan broth/stock
  5. 2 Tbsp. / 28 ml olive oil + additional as needed
  6. 3 Tbsp. / 30 g shallot or onions, finely chopped
  7. ½ lb / 270 g fresh champignon mushrooms, sliced
  8. ½ cup / 120 ml dry white wine or vermouth
  9. 1 cup / 240 ml unflavored vegan milk, e.g. organic soy or other
  10. 1 Tbsp. / 7 g whole rice or arrowroot flour
  11. 1 Tbsp. / 5 g fresh chopped or ½ tsp. dried ground thyme, rosemary, and/or parsley
  12. ⅛ tsp. / ¼ g ground black pepper
  13. Salt or substitute to taste


  1. Combine the gluten and bouillon powders with the cornstarch. Add in the broth/stock, and blend well to get a glutinous mass of seitan.
  2. Coat hands lightly with oil, take 1 heaping tablespoon of seitan, and form into medallion approximately to ⅛-¼ inch/¼-½ cm thick. Repeat with remaining seitan.
  3. Heat one teaspoon of oil in a medium non-stick skillet over medium heat. Add the shallots or onions, and cook until translucent and gently browned, stirring occasionally to prevent burning.
  4. Add two teaspoons of oil and the mushroom slices. Stir to coat mushrooms evenly with oil, then cover to allow to soften. Remove onions and mushrooms from the pan, and set aside.
  5. In the same pan, heat 1 tablespoon of oil over medium heat. Place medallions into heated pan, and brown evenly on both sides.
  6. Return onions and mushrooms to pan, and add in milk. When milk is warm, sprinkle in rice flour and blend well. Add wine/vermouth and seasonings. Cover and allow sauce to thicken, stirring occasionally, until it develops a sheen.

Serve hot over whole brown or wild rice (each ⅓ cup or 60 g = 1 carbohydrate exchange) or alongside sliced herbed potatoes (½ cup = 1 carbohydrate exchange).

Serving Size: 4 medallions with sauce

Exchanges per Serving: 1 Carb, 3 Protein, 1 Fat

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Comments 15

  1. Hi, Ray. It is definitely healthy! We don’t work with calories in this program, but rather with meeting your nutritional needs. I can tell you that per serving, this recipe yields approximately 15 grams of carbohydrates, 24 grams of protein, and 15 grams of fat.

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