SERVES 1
PER SERVING
238 CALORIES
5.8G FAT
PREPARATION TIME 10 MINUTES
COOKING TIME 35 MINUTES
1 red onion, diced
1 garlic clove, crushed
125g low-fat Quorn fillets
50g button mushrooms
1 teaspoon ground coriander
1 tablespoon red wine
1 teaspoon vegetable stock powder
1 × 200g can chopped tomatoes
salt and freshly ground black pepper
fresh parsley to garnish
Serve with:
rice and steamed green vegetables
1 Heat a non-stick pan and dry-fry the onion and garlic until the onion is lightly browned.
2 Add the Quorn fillets and cook until sealed, seasoning with salt and black pepper.
3 Add the mushrooms and coriander and cook, mixing well, before adding the wine, vegetable stock powder and tomatoes. Cover and simmer for 20 minutes until the sauce has reduced.
4 Garnish with fresh parsley. For a dinner option, serve with 50g (dry weight) boiled basmati rice.
TIP For a lunch option, serve with green vegetables but leave out the rice
