Crispy Seitan Stir-Fry for Two
A flavorful sauce and lots of crunchy vegetables make this seitan stir-fry a quick and healthy choice for dinner tonight!
From EatingWell: June/July 2006, EatingWell Serves Two
Yield: 2 servings, 1 1/2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
- 1/4 cup sherry, (see Note)
- 1/4 cup water
- 1 tablespoon hoisin sauce, (see Note)
- 1 teaspoon cornstarch
- 1 tablespoon brown sugar
- 1 tablespoon lime juice
- 1/8 teaspoon salt
- 4 teaspoons canola oil, divided
- 8 ounces water-packed seitan, (see Note), preferably chicken-style, drained and patted dry
- 2 tablespoons chopped peanuts
- 1 teaspoon chopped fresh ginger
- 2 carrots, peeled and thinly sliced
- 1 bell pepper, thinly sliced
- 2 tablespoons chopped fresh cilantro, (optional)
- Whisk sherry, water, hoisin, cornstarch, brown sugar, lime and salt in a small bowl.
- Heat 3 teaspoons oil in a large nonstick skillet over medium-high heat. Add seitan and cook, stirring occasionally, until crispy, 4 to 7 minutes. Add the remaining 1 teaspoon oil, peanuts and ginger and cook, stirring often, until fragrant, about 1 minute. Add carrots and red pepper; cook, stirring, about 1 minute.
- Whisk the sauce again; add it to the pan and stir to coat. Reduce heat to medium, cover and cook until the vegetables are tender-crisp and the sauce is thickened, about 3 minutes. Stir in cilantro, if using.
- Notes: Sherry is a type of fortified wine originally from southern Spain. Don't use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store.
- Hoisin sauce is a dark brown, thick, spicy-sweet sauce made from soybeans and a complex mix of spices. Look for it in the Asian section of your supermarket and in Asian markets.
- Seitan, a high-protein product made from wheat gluten, has a meaty texture and is found in health-food stores or large supermarkets near the tofu. The package weight varies, depending on whether water weight is included. Look for the “drained weight” on the label.
Nutrition Per serving:
350 calories; 14 g fat (1 g sat, 8 g mono); 0 mg cholesterol; 33 g carbohydrates; 20 g protein; 12 g fiber; 702 mg sodium; 430 mg potassium.
Nutrition Bonus: Vitamin A (240% daily value), Vitamin C (200% dv), Vitamin E (17% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 2 very lean meat, 2 fat